Red Hood Martial Arts Workout: Fight Like Jason Todd
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In this segment of the Superhero Training series, we are covering the martial arts workout inspired by Jason Todd, better known as the Red Hood!
The one entry level rule that comes with being a member of the Bat Family, or any street level hero at that - is that you have to learn how to fight!
Martial Arts requires lots of conditioning, strengthening the body and mastering the technique.
This workout routine will help you condition for combat like Red Hood!
And after this one, you can check out some of the other Red Hood content we dropped:
Since we have already covered the full workout, we are going straight to the workout on this post!
And if you missed it, you can tune in to it here.
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts and performance training. It is split into different phases. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Red Hood.
I hope you all enjoy it! Feel free to contact us if you have any questions about the workout.
With that being said… let's get into it!
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Workout frequency: 3 days
Training description: This workout will combine all kinds of training modalities to help you become conditioned for combat like the Red Hood!
Day 1: Strength and Combat Conditioning
Focus: Building strength and conditioning for combat scenarios using kettlebells, calisthenics, and jump rope.
Warm-Up:
Jump Rope (Basic Bounce): 3 minutes
Dynamic Stretching: 5 minutes
Workout:
Kettlebell Circuit (4 rounds):
Kettlebell Clean and Press: 6 reps per side
Kettlebell Goblet Squats: 10 reps
Kettlebell Renegade Rows: 8 reps per side
Calisthenics Circuit (4 rounds):
Push-Ups: 15-20 reps
Pull-Ups: 10-12 reps
Dips: 12-15 reps
Pistol Squats: 6-8 reps per leg
Jump Rope Intervals (3 rounds):
Double Unders: 30 seconds
Rest: 30 seconds
High Knees: 30 seconds
Rest: 30 seconds
Technique Practice:
Shadowboxing with Light Kettlebell: 3 rounds of 2 minutes (focus on integrating kettlebell with striking techniques)
Heavy Bag Work: 5 rounds of 2 minutes (focus on power punches, combinations, and footwork)
Cool Down:
Static Stretching: 5-10 minutes
Day 2: Agility, Speed, and Technique
Focus: Enhancing agility, speed, and refining technique with a combination of jump rope, calisthenics, and martial arts drills.
Warm-Up:
Jump Rope (Boxer Skip): 3 minutes
Dynamic Mobility Drills: 5 minutes
Workout:
Jump Rope Agility Drills (4 rounds):
Ali Shuffle: 1 minute
Rest: 30 seconds
Side-to-Side Hops: 1 minute
Rest: 30 seconds
Calisthenics Speed Circuit (4 rounds):
Plyometric Push-Ups: 12 reps
Mountain Climbers: 30 seconds
Jump Squats: 15 reps
Plank to Push-Up: 10 reps
Kettlebell Agility Drills:
Kettlebell Figure 8s: 4 sets of 10 reps per side (focus on speed and precision)
Kettlebell Lateral Swings: 4 sets of 10 reps per side (builds rotational power and agility)
Technique Practice:
Pad Work: 5 rounds of 2 minutes (focus on speed, accuracy, and combinations)
Footwork Drills: 4 rounds of 2 minutes (practice lateral movement, pivots, and quick directional changes)
Cool Down:
Yoga Flow: 10 minutes focusing on hip and ankle mobility
Day 3: Endurance and Combat Conditioning
Focus: Building endurance and maintaining combat conditioning with integrated kettlebell, calisthenics, and jump rope routines.
Warm-Up:
Light Jog or Row: 5 minutes
Joint Mobility Drills: 5 minutes
Workout:
Endurance Circuit (5 rounds):
Jump Rope (Basic Bounce): 2 minutes
Push-Ups: 20 reps
Kettlebell Swings: 20 reps
Pull-Ups: 10 reps
Bodyweight Squats: 25 reps
Combat Conditioning Drills:
Kettlebell Snatch to Press: 4 sets of 8 reps per side (explosive power for striking)
Jump Rope (Double Unders): 1 minute (focus on maintaining rhythm under fatigue)
Burpees: 15 reps
Technique Practice:
Shadowboxing: 3 rounds of 3 minutes (focus on endurance, maintaining form while fatigued)
Sparring (if available): 3-5 rounds of 3 minutes (focus on applying conditioning and technique under pressure)
Cool Down:
Static Stretching: 10 minutes
Deep Breathing Exercises: 5 minutes
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