Red Hood Calisthenics Workout: Real Life Jason Todd Workout
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In this segment of the Superhero Training series, we are bringing to you the comprehensive 3 day calisthenics workout inspired by the Red Hood!
Red Hood is actually one of the characters that put our brand on the map back when we were just a youtube channel.
And one thing I have always preached about with these street level heroes is the importance of having some degree of bodyweight control, especially if you aspire to be like a character straight from the Bat Family.
This workout is aimed to make you strong, explosive, and athletic just like Jason Todd.
And since we already went over the full breakdown, we are going straight to the workout here!
In case any of you missed it, y’all can check it out here.
Want to learn more about Calisthenics?
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources to apply to your training.
Note: This workout is strictly based on Calisthenics. It is tailored for those who may want to avoid committing to a gym membership or simply prefer bodyweight workouts.
This workout will be a full calisthenics workout inspired by The Red Hood from DC Comics.
Let's get into it!
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Workout frequency: 3 days
Training description: This workout will help you achieve the athleticism, skill and strength based off of our rage filled street hero.
Day 1: Functional Strength and Power
Focus: Building raw power and functional muscle mass.
Warm-Up:
Jump Rope: 5 minutes
Dynamic Stretching: 5 minutes
Workout:
Weighted Pull-Ups: 4 sets of 6-8 reps (add weight as needed)
Weighted Dips: 4 sets of 8-10 reps
Pistol Squats: 4 sets of 6-8 reps per leg (add weight if needed)
Explosive Push-Ups: 4 sets of 10-12 reps
Plank to Push-Up: 4 sets of 8-10 reps
Finisher:
Burpee to Pull-Up: 3 sets of 10 reps (explosive movement to mimic combat transitions)
Core Circuit: 3 rounds of:
Hanging Leg Raises: 15 reps
Russian Twists: 20 reps per side
Plank: 60 seconds
Cool Down:
Static Stretching: 5-10 minutes
Day 2: Combat Conditioning and Tactical Agility
Focus: Simulating combat scenarios with agility and conditioning drills.
Warm-Up:
Shadowboxing: 3 rounds of 3 minutes
Dynamic Mobility Drills: 5 minutes
Workout:
HIIT Circuit (4 rounds, 45 seconds work/15 seconds rest):
Plyometric Push-Ups
Jump Squats
Mountain Climbers
Side-to-Side Push-Ups
Broad Jumps
Parkour-Inspired Drills (4 rounds):
Box Jumps: 10 reps
Tuck Jumps: 15 reps
Wall Climbs: 10 reps
Bear Crawls: 3 sets of 30 seconds forward and 30 seconds backward
Finisher:
Sprint Intervals: 10 rounds of 20-second sprints followed by 40-second rest
Agility Ladder Drills: 3 rounds of 3 different patterns (e.g., lateral shuffle, high knees, in-and-out)
Cool Down:
Yoga Flow: 10 minutes focused on flexibility and recovery
Day 3: Endurance and Recovery
Focus: Building stamina and incorporating recovery work.
Warm-Up:
Light Jog or Row: 10 minutes
Joint Mobility Drills: 5 minutes
Workout:
Endurance Circuit (5 rounds):
Push-Ups: 20 reps
Pull-Ups: 12 reps
Bodyweight Squats: 25 reps
Dips: 15 reps
Sit-Ups: 20 reps
Farmer's Walk: 3 sets of 60 seconds with heavy dumbbells or kettlebells (grip and core strength)
Isometric Holds:
Wall Sit: 60 seconds
Hollow Body Hold: 45 seconds
L-Sit: 30 seconds
Finisher:
Running: 3 miles at a steady pace, focusing on consistent breathing and maintaining form
Swimming (if available): 10 laps to cool down and enhance overall cardiovascular fitness
Cool Down:
Static Stretching: 10 minutes
Deep Breathing Exercises: 5 minutes
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