Shoto Todoroki Calisthenics Workout: Sample Schedule

Monday: Half Hot Full Body Calisthenics A

Tuesday: Half Cold Calisthenics Endurance Circuit A

Wednesday: Endeavor Hero Circuit Test

Thursday: Half Hot Full Body Calisthenics B

Friday: Half Cold Calisthenics Endurance Circuit B

Saturday: Optional Viking Endurance Work

Sunday: Rest Day

Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics A

Warm Up:

Run 1 Mile (or Walk/Run)

Workout:

Superset A:

A. Air Squats

3×20

B. Lying Leg Raises

3×20

Superset B:

A. Push Ups

3×20

B. Mountain Climbers

3×20

Superset C:

A. Dips
3×12

B. Hollow Hold

3×30 seconds

Superset D:

A. Pull Ups

3×8-10

B. Box Jumps

3×10

Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit A

Warm Up:

2×30 Jumping Jacks

2×30 High Knees

Workout: Complete 4 Rounds

Run 400M

20 Push Ups

15 V-Ups

10 Pull Ups

15 Pause Squats

20 Russian Twists

Shoto Todoroki Calisthenics Workout: Endeavor Hero Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to
work in our BenchmarkSHJ Core Benchmarks (although our Hero Benchmarks are just as
awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can
also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to
see how much you can improve your score!)

Endeavor Circuit Test: Complete 4 Rounds

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Wearing a 20 lb. weighted vest or body armor!

Shoto Todoroki Calisthenics Workout: Half Cold Calisthenics Endurance Circuit B

Warm Up:

2×30 Jumping Jacks

2×30 High Knees

Workout: Complete 2 Rounds

Run 800M

50 Push Ups

40 Air Squats

30 Mountain Climbers

20 Skater Lunges

10 Handstand Push Ups

Shoto Todoroki Calisthenics Workout: Half Hot Full Body Calisthenics B

Warm Up:

Run 1 Mile (or Walk/Run)

Workout:

Superset A:
A. Bulgarian Split Squats

3×20 [total]

B. Hanging Leg Raises

3×20

Superset B:

A. Decline Push Ups

3×20

B. Half Burpees

3×10

Superset C:

A. Plank to Push Ups

3×12

B. Superman Hold

3×30 seconds

Superset D:

A. Chin Ups

3×8-10

B. Jumping Lunges

3×10 each leg

Shoto Todoroki Workout Routine: Hero Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness
level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied
cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT
resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Constance Wu Workout Routine and Diet PlanEwan McGregor Workout Routine and Diet
PlanKid Flash Workout Routine and Diet PlanGrant Gustin Workout Routine and Diet
PlanHow To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/RunRower MachineStairMasterEllipticalSwimBike

Option Three – Complete HIIT Training Using SHJ Resources:

5 Rounds

25 Push Ups

5 Man Makers

10 Clean and Press

10 Lunges

15 Ball Samsung
Or

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squat