Ryu Calisthenics Workout: Train Like the Wandering Warrior
In this episode of the Character Training Series, we’re bringing in Ryu from Street Fighter!
I’ve always loved this character because he’s the wandering monk of fighting games — a true warrior who only aims to get better at his craft. That mindset reminds me so much of calisthenics.
Calisthenics is about the same philosophy: mastery through repetition, patience, and “the grind.” It’s not about shortcuts or gimmicks — it’s about showing up, putting in the work, and leveling up over time.
So we’re putting that together and programming a pure calisthenics workout inspired by Ryu. Let’s get into it.
Physical Stats
Name: Ryu
Height: 5’9”
Weight: ~187 lbs
Abilities:
Master martial artist
Explosive striking power
Rotational speed and control (Hurricane Kick)
Core-driven projection of force (Hadouken)
Peak discipline and endurance
Training Principles
Unwavering Discipline: Ryu’s strength comes from his mindset. Every training session is his dojo. Approach your workouts the same way: treat daily reps and gradual improvement as non-negotiable. This is about consistency, not perfection.
Explosive Striking and Elevation: Ryu’s fighting style is built on explosive power — from his Shoryuken uppercut to his leaping kicks. To emulate this, we’ll use plyometric push-ups, jump squats, and other power-based calisthenics to train fast-twitch strength.
Rotational Force: The Hurricane Kick is all about hip rotation, balance, and control while airborne. Training rotational lunges, plank twists, and hanging knee raises with a twist will build rotational strength and stability.
Core Projection and Defensive Stability: The Hadouken isn’t just a flashy move — it represents core-driven projection of force. Core stability is also what keeps Ryu grounded defensively. Hollow holds, planks, and controlled climbers will build that foundation.
Endurance Through Flow: Ryu is a grinder. He doesn’t stop after one round — he endures. To reflect that, this program uses circuits and flows that test your ability to keep moving under fatigue. The goal is to stay sharp, explosive, and composed even when tired.
Ryu Calisthenics Workout
This program is built to capture Ryu’s philosophy of discipline, explosive power, and mastery of the basics. Across five days, you’ll train upper and lower body strength, rotational control, and core-driven stability, finishing each session with flows that test endurance under fatigue. The goal is to sharpen both body and mindset so every rep feels like a step toward true warrior mastery.
Day 1 – Ryu Upper Workout
Warm-Up
Arm Circles – 30 sec each direction
Scapular Push-Ups – 15
Jumping Jacks – 30 sec
Dynamic Chest Openers – 10
Main Work
Plyometric Push-Ups – 4×8
Archer Push-Ups – 3×10/side
Decline Push-Ups – 3×12
Bodyweight Dips (or Bench Dips) – 3×10
Plank Shoulder Taps – 3×20
Finisher
Push-Up to Burpee Flow – 3 rounds (30 sec work, 15 sec rest)
Day 2 – Ryu Lower Workout
Warm-Up
Jump Rope or Shadowboxing – 3 min
Leg Swings – 10 each
Bodyweight Squats – 15
Main Work
Jump Squats – 4×10
Reverse Lunges – 3×12/leg
Step-Ups – 3×10/leg
Cossack Squats – 3×8/side
Calf Raises – 4×20
Finisher
Wall Sit + Shadow Kicks – 3 rounds (30 sec wall sit + 10 kicks per leg)
Day 3 – Ryu Upper Workout
Warm-Up
Shoulder Dislocates – 15
Cat-Cow Stretch – 10
Hollow Hold – 20 sec
Main Work
Pull-Ups (or Inverted Rows) – 4×8–10
Clapping Push-Ups or Fast Tempo Push-Ups – 3×10
Hanging Knee Raises with Twist – 3×12
Plank Rotations – 3×10/side
Pike Push-Ups – 3×10
Finisher
Hadouken Flow (Bear Crawl → Push-Up → Hollow Hold → Explosive Push) – 3 rounds of 45 sec
Day 4 – Ryu Lower Workout
Warm-Up
Hip Circles – 30 sec each
High Knees – 30 sec
Dynamic Lunges – 10
Main Work
Single-Leg Squats to Box (or Pistol Progression) – 4×8/leg
Skater Lunges (speed focus) – 3×15/side
Rotational Lunges (step + twist) – 3×10/side
Glute Bridge Marches – 3×20
Broad Jumps – 3×6
Finisher
Jump Lunge Ladder: 10 → 8 → 6 → 4 → 2 (rest 15 sec between sets)
Day 5 – Ryu Full Body Day
Warm-Up
Jump Rope – 3 min
Arm Swings + Torso Rotations – 30 sec each
Light Shadowboxing – 1 min
Main Work
Burpee to Jump Squat – 4×8
Pull-Up + Knee Raise Combo – 4×8
Push-Up to Side Plank – 3×10
Lunge to Front Kick – 3×12/leg
Mountain Climbers (controlled tempo) – 3×40 sec
Finisher Flow Circuit (3 rounds):
10 Push-Ups → 10 Jump Squats → 10 Sit-Ups → 10 Broad Jumps → 30-sec Plank Hold
Optional “Ryu Flow” Challenge (End of Week)
Repeat nonstop for 3 rounds:
10 Push-Ups
10 Jump Squats
10 Hanging Knee Raises
30-sec Wall Sit
30-sec Plank
