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The plan emphasizes 4+ training days per week using jump rope variations (JR/TT/JJ), with optional weekly circuit testing and active rest options. It includes sample schedules for Alpha, Bravo, Charlie, and a martial artist circuit test with timed mile running plus rounds of push ups, air squats, sit ups, dips, and pull ups. 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The document suggests completing about 25–100 repetitions depending on the chosen option and your scaling needs.",{"name":119,"@type":110,"acceptedAnswer":120},"What is included in the Martial Artist Circuit Test?",{"text":121,"@type":113},"It is a “Complete for Time” test: run 1 mile and complete 4 rounds of 30 push ups, 25 air squats, 20 sit ups, 15 dips, and 10 pull ups.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},508792,1791275916,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":44,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},5909893218464,"https://ap-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","MONK D&D INSPIRED WORKOUT ROUTINE  \nBonus PDF File  \nBy: Mike Romaine  \nCopyright Notice  \nNo part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission  \nfrom the author. All copyrights are reserved.  \nDisclaimer and/or Legal Notices  \nThe information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice.  \nThe information provided in this book is based upon my experiences as well as my interpretations of the current research available.  \nThe advice and tips given in this course are meant for healthy adults only. You should consult your physician to ensure the tips given in this course are appropriate for your  \nindividual circumstances.  \nIf you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use  \nof this information.  \nMONK D&D INSPIRED WORKOUT ROUTINE  \nTraining Volume:  \n4+ days per week  \nExplanation:  \nFor this we’re going to be training with 4 days of calisthenics training per week, and they’re going to be high intensity workouts built with jump rope, toe taps or jumping jacks (your choice of which) . On top of that I’ll also include some bonus resources and a Martial Artist Circuit Test that you try out weekly,  \nbiweekly or even monthly.  \nJump Rope / Toe Taps / Jumping Jacks Explanation:  \nI’m going to be using JR/TT/JJ as an abbreviation below, and you can complete anywhere from 25-100 depending on which you choose (I generally do 50-100 jump rope, but you can scale accordingly) .  \nWant To Upgrade This Workout?  \nThe Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and  \nmore.  \nMonk D&D Workout Routine: Sample Workout Schedule Monday: Martial Artist Calisthenics Alpha  \nTuesday: Martial Artist Calisthenics Bravo  \nWednesday: Active Rest, Endurance or Martial Artist Circuit Test  \nThursday: Martial Artist Calisthenics Charlie  \nFriday: Martial Artist Calisthenics Delta  \nSaturday: Active Rest Day or Optional Bonus Training Resources  \nSunday: Rest Day  \nMonk D&D Workout Routine: Martial Artist Calisthenics Alpha  \nSuperset One:  \nA. Push Ups (or Knee/Pause Push Ups)  \n3×25  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Two:  \nA. Air Squats  \n3×20  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Three:  \nA. Chest Dips  \n3×10  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Four:  \nA. Sit Ups  \n3×20  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Five:  \nA. Chin Ups  \n3×10  \nB. JR-TT-JJ  \n3×25-100  \nBonus Hold:  \nA. Hollow Hold  \n3×30 seconds  \nB. JR-TT-JJ  \n3×25-100  \nMonk D&D Workout Routine: Martial Artist Calisthenics Bravo  \nSuperset One:  \nA. Decline Push Ups (or Knee/Pause Push Ups)  \n3×25  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Two:  \nA. Glute Bridges  \n3×20  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Three:  \nA. Tricep Dips  \n3×10  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Four:  \nA. V-Ups  \n3×20  \nB. JR-TT-JJ  \n3×25-100  \nSuperset Five:  \nA. Pull Ups  \n3×10  \nB. JR-TT-JJ  \n3×25-100  \nBonus Hold:  \nA. Plank Hold  \n3×60 seconds  \nB. JR-TT-JJ  \n3×25-100  \nMonk D&D Workout Routine: Martial Artist Circuit Test  \nIn a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome) .  \nIf you are not an Academy ","cbCaimxA9fcMPsmT","https://ap.wps.com/l/cbCaimxA9fcMPsmT","pdf",242962,15,"English","# Training Volume\n## 4+ days per week\n## Jump Rope / Toe Taps / Jumping Jacks\n# Monk D&D Workout Routine\n## Sample Workout Schedule\n## Martial Artist Calisthenics Alpha\n## Martial Artist Calisthenics Bravo\n## Martial Artist Circuit Test\n## Martial Artist Calisthenics Charlie","[{\"question\":\"How many days per week does the workout routine recommend training?\",\"answer\":\"The routine recommends training for 4+ days per week.\"},{\"question\":\"What does JR-TT-JJ mean and how many repetitions can you complete?\",\"answer\":\"JR-TT-JJ is shorthand for jump rope, toe taps, or jumping jacks. The document suggests completing about 25–100 repetitions depending on the chosen option and your scaling needs.\"},{\"question\":\"What is included in the Martial Artist Circuit Test?\",\"answer\":\"It is a “Complete for Time” test: run 1 mile and complete 4 rounds of 30 push ups, 25 air squats, 20 sit ups, 15 dips, and 10 pull ups.\"}]","MONK D&D INSPIRED WORKOUT ROUTINE - Training Volume - 4+ Days Per Week | PDF",1791232408,38]