This workout is one that I’ve actually been planning on posting for a while now. It involves one of my favorite icons and one of my favorite training methods. With the recent premiere of the awesome netflix series, I figured now’s as good a time as any to share it with you all. So without further ado, let’s get into The Punisher Workout.
The Punisher
Frank Castle is a former special operator and Marine, as well as a former NYPD officer. His origin story has all the essentials of any other. He suffered a great tragedy, set out for retribution, and stayed the course indefinitely. For Castle it was his entire family - his wife, son, and daughter were all killed and he was ambushed during a sting operation. There are finer points to cover in the comics, but this is the intro to The Punisher that you will have in his netflix series (as well as Daredevil Season 2 which aired a while back). Being that Frank Castle was and still is very much so a tactical athlete. Almost the perfect tactical athlete (in Marvel Comics), I wanted to use a template that’s popular among tactical athletes. The goal is just basic functional fitness, not specializing in one result or another, but covering all bases. These are bodyweight circuits that will help you maintain endurance, achieve hypertrophy, and scale strength. Something like this would only make up one block of your periodization, and not a major one. Frank is constantly on the go. As seen in the series and comics he moves from one base of operations to another. He’s constantly chasing an objective. Even though he’s been contracted out by the likes of SHIELD, he’s still an anti-hero who the good and bad would rather reign in than unleash. That being said, he can’t go to gyms. He can’t keep up his cardio and conditioning by running miles over the course of NY blocks. So while any good tactical athlete has carefully crafted periodization, Castle has to make do. This circuit would represent the type of GPP/PT (general physical preparedness/military physical training) that would’ve been Castle’s bread and butter in his earlier days. And would become an anchor of his fitness throughout his tactical career. The Workout As is said, these types of circuits are common PT for many tactical athletes. Not the actual PT test, but something almost like a WOD. You might see active duty and reservists doing something like this from time to time. As well as other tactical athletes like first responders. From the exercise selection to the programming, it’s nothing mind blowing. But what is special about these workouts (the template especially) is that its reliable. It’s a proven and trusted way to improve conditioning, cardio, muscular endurance, hypertrophy, and even scale strength progressions (when programmed properly). If you really want to get into this workout. Put yourself in the mindset of Frank Castle. Go full metal. Have the series on in the background. Jon Berenthal is one of the best live action Punishers I’ve ever seen. And one of the best scene’s is not in the actual Punisher series, but in Season 2 of Daredevil when Castle is set up by Wilson Fisk and fights his way through an entire cell block. I promise if you watch that, you’ll be motivated to get through these circuits. But I digress, let’s get into the workout. Upper Circuit (3-5 Rounds)
Lower and Core Circuit (3-5 Rounds)
Conclusion
I hope you guys enjoy this workout and that you play with the variables. Like any of my workouts, you can tweak this within the parameters of the templates so that it challenges you personally. Remember to keep rest between exercises minimal, and rest between sets no longer than 90 seconds. While there won’t be any overt pop culture theme, the Prymal Winter Bulking Challenge is dropping this week, so don’t forget to subscribe to the site to stay up to date. Feel free to comment, share, and like this workout. If you missed the Thor:Ragnarok Workout or the Justice League series of workouts, feel free to check the archives. Stay Prymal, BarLord
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
CategoriesAll Bodyweight Calisthenics Cardio Celeb Workouts Dumbbells HIIT Martial Arts Metabolic Conditioning Powerbuilding Resistance Bands Shredding Superheroes Suspension Training Weighted Calisthenics Workouts |