🦇 Shadow of the Bat – Reinforcement Combat Circuits

Six ally-inspired circuits expanding the Batman system — each built around a distinct combat style to develop speed, strength, and adaptability.

Table of Contents

Introduction

Welcome to Shadow of the Bat – Reinforcement Combat Circuits. These workouts expand the Batman system through six ally-inspired circuits — each built around a distinct combat style, movement profile, and training emphasis to make you faster, stronger, and more adaptable.

Batman does not operate alone. Over time, a network of allies has emerged — each shaped by Gotham in their own way, bringing a unique approach to combat, movement, and survival. They are not copies of Batman — they are extensions of the mission, forged through different methods, mindsets, and experiences.

⚙️ About the Circuits

The workouts in this section reflect that diversity. You have six distinct circuits to choose from — Nightwing, Robin, Catwoman, Huntress, Azrael, and Red Hood — each built around a specific style of movement and combat.

Expect a mix of agility work, combat drills, strength endurance, and explosive conditioning, with each session offering a different emphasis. These are modular circuits, designed to be rotated and selected based on your focus, energy, or training goals. The aim is to broaden your capability — exposing you to multiple approaches to movement and performance while staying grounded in the core principles of the Batman system.

🦇 Select Your Circuit

Choose your approach. Each circuit represents a different fighting style and training emphasis, allowing you to tailor the session to your focus, energy, or intent. Select one and commit — or rotate between them to build a broader, more adaptable skillset.

Nightwing Circuits

Agility & Flow

Intermediate–advanced calisthenics, rings/TRX, and parkour-inspired work. Emphasises upper body strength and stability.

Robin Circuits

Tactical Discipline

Controlled, fundamentals-driven training focused on precision and structure.

Catwoman Circuits

Speed & Evasion

Fast, reactive movement with an emphasis on agility, coordination, and control.

Azrael Circuits

Brutal Strength

Heavy, relentless work focused on strength, intensity, and pressure.

Huntress Circuits

Precision & Power

Direct, forceful training combining control with explosive output.

Red Hood Circuits

Aggression & Conditioning

High-intensity circuits built around pace, power, and sustained output.

Warm ups

(Always warm up before starting any routine).  Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles.  Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

🤸 Nightwing's Gotham Guardian Circuit

Nightwing, also known as Dick Grayson, is a prominent character in the DC Comics universe, renowned for his role as the original Robin and later as the independent superhero Nightwing. Trained by Batman himself, Nightwing possesses exceptional combat skills, acrobatic prowess, and detective abilities.

⚙️ About this circuit

• Intermediate–advanced calisthenics, rings/TRX, and parkour-inspired work.
• Focus on upper body strength, stability, and movement control.

Callisthenics Bodyweight Station (3 rounds)

1. Dragon flag: x 12 reps.
2. Cat Hang Pull up: x 8 reps.
3. Handstand push up: x 8 reps.
4. Reverse plank hold: x 45 seconds.
5. Incline plank: x 45 seconds.
6. Pistol Squats: x 10 reps left/10 reps right.
7. L-sits: x 45 seconds.
8. Pike push up: x 12 reps.

Rings of Power/TRX Strength Station (3 rounds)

1. Chest press: x 12 reps.
2. Back rows: x 12 reps.
3. Buzzsaws: x 12 reps.
4. Quad squat jumps: x 12 reps.
5. Hamstring Curls: x 12 reps.
6. WTY Shoulder Press complex: x 8 reps each.
7. Bicep curls: x 12 reps.
8. Triceps extensions: x 12 reps.

Bludhaven Challenge (6 stations x 3 rounds)

1. Box jumps and step over x 10 reps. Then sprint 25 ms.
2. Monkey bar swings/Pull ups x 6 reps. Then sprint 25 ms.
3. Sandbag drags x 10 ms. Then sprint 25ms.
4. Broad jumps x 25 ms. Then sprint 25ms.
5. Agility in and outs x 25 ms. Then sprint 25 ms.
6. Sandbag walking lunges x 25ms. Then sprint 25ms.

Titans Finisher (AMRAP - 5 mins)

1. Jump Squats: x 10 reps.
2. Spider-Man Push-Ups: x 10 reps.
3. Mountain Climbers: x 20 reps.
4. Plyo Lunges: x 20 reps.
5. Bicycle Crunches: x 20 reps.
6. Burpees: x 10 reps.

🐦 Robins 'Boy Wonder' Circuit

“Robin,” the Boy Wonder, has been carried by several successors — including Dick Grayson, Jason Todd, Tim Drake, and Damian Wayne — each bringing their own edge to the role. What remains constant is the foundation: discipline, precision, and training under Batman.

⚙️ About the workout

• The Boy Wonder Workout consists of four circuits performed back-to-back for the prescribed reps and rounds.

Station 1: Bo Staff Mobility:

• Robin is a master of the bo staff, so this circuit incorporates it as a tool for developing agility, coordination, and mobility.
• These drills are not a substitute for formal weapons training. If you want to develop real proficiency, seek out a qualified martial arts school.
• Use a yard brush or similar stick to simulate a staff. Ensure your environment is clear of obstacles (including overhead fixtures), and that you have sufficient space to move freely. Be aware of others nearby and make them aware of what you are doing.
• Perform 1–3 rounds, depending on ability and fatigue.

1. Figure of eights: 1 minute.
2. Overhead squats: x 20 reps.
3. Overhead strikes: x10 reps (each side).
4. Push ups: x 20 reps.
5. 4 point combo: x5 reps (each side). (uppercut, overhead strike, side strike left, side strike right).
6. Sit ups (stick to feet): x20 reps.
7. Core drill: x10 reps each side.
8. Side thrust jab: x20 reps (10 reps each side).
9. Shaft thrust lunges: x 20 reps (10 each side).
10. Leg sweeps: x 20 reps (10 reps each side.

Station 2: Dynamic Acrobatics (AMRAP):

Perform as many rounds as possible in 5 minutes, focusing on explosiveness and agility.

1. Inchworm: x 10 reps.
2. Chin ups: x 10 reps.
3. Push up with pause or slow eccentric movement: x 10 reps.
4. Alternating Hanging Knee-Up: 10 reps.
5. Up kicks: x 20 reps.
6. Kick throughs: x 20 reps.
7. V-ups: x 20 reps.
8. Oblique Side Crunch: 8 reps dynamic (followed with hold for 8 seconds).
9. Tuck Jump: x 15 reps.

Station 3: Gotham Rooftop Cardio Pursuit

1. Treadmill: 5 minutes. 30 secs jog. 30 secs sprints. 
2. Assault Bike Sprint: 20 calories.
3. Cardio/Bodyweight: 30 Seconds – Jump Rope. 30 Seconds – Pushups. 30 Seconds – Jump Rope. 30 Seconds – Ankle touches. 30 Seconds – Jump Rope. 30 Seconds – Air Squats.
4. Ski-Erg: 3 minutes x 3 rounds.

Station 4: Boy/Girl Wonders Strength Challenge (Circuit)

Complete as many rounds as possible in 10 minutes.

1. Alternating DB Curl: 5 sets of 5 reps (each arm, then 5 reps together).
2. Tricep dips (bench): x 10 reps.
3. Dumbbell Shrug: x10 reps.
4. Alternating Dumbbell Reverse Lunge: x16 reps ( 8 rep for each leg).
5. Goblet Squat: x 20 reps.
6. Lateral Step ups: x 12 reps (each side).
7. Calf Stretch: x 15 seconds (each leg).

Finisher:

• Complete 1–5 miles, depending on your goal, focus, and the importance of endurance within your training.

🐾 Catwoman’s Big Score Challenge

Catwoman, (aka Selina Kyle), is a complex character known for her agility, cunning, and morally ambiguous nature, often straddling the line between hero and villain in Gotham City.

⚙️ About this circuit

• Combines agility, balance, flexibility, and endurance to mirror Catwoman’s acrobatic, evasive style.
• Strength and conditioning circuits inspired by high-risk movement and rapid transitions.
• Emphasis on speed, mobility, and control.

Agility and Balance Circuit:

1. Dynamic Jump Lunges: 3 sets of 40 seconds.
2. Bosu squats: 3 sets of 40 seconds.
3. Inchworms with push up: 3 sets of 40 seconds.
4. Lateral Bounds: 3 sets of 40 seconds.
5. Cossack Squats: 3 sets of 40 seconds.
6. Bear crawl: 3 sets of 40 seconds.
7. Single-Leg Romanian Deadlifts: 3 sets of 40 seconds.

Finisher:

Lateral step ups for 30 seconds, then bunny hops for 30 then repeat for total of 2 rounds.

Flexibility and Mobility Circuit:

1. Single leg burpees: 3 sets of 12 reps.
2. MMA kick throughs: 3 sets of 20 meters
3. Hanging Leg Raises: 3 sets of 10 reps
4. KB Windmills: 3 sets of 30 seconds each leg
5. Overhead Squats: 3 sets of 10 reps
6. T-Push ups: 3 sets of 30 seconds.

Finisher:

2 minute – Deep squat Wall hold.

Core Strength Circuit:

1. In and outs: 3 sets of 40 seconds.
2. Boat hold Bosu: 3 sets of 40 seconds.
3. Bosu Oblique Mountain Climbers: 3 sets of 40 seconds.
4. Russian Twists on swiss Ball: 3 sets of 40 seconds.
5. Side Plank with Leg Lift: 3 sets of 40 seconds (each side).
6. Hanging Windshield Wipers: 3 sets of 40 seconds.
7. Med Ball sit ups: 3 sets of 40 seconds.
8. Swiss ball passes: 3 sets of 40 seconds.
9. Swiss ball rollouts: 3 sets of 40 seconds.

Finisher:

2 minute Plank hold.

Big Heist Endurance Finisher:

2 rounds, back to back, no rest. 3 rounds for sadists.

1. Staggered push ups: 40 seconds.
2. Burpees: 40 seconds.
3. American KB swings: 40 seconds.
4. Box jumps: 40 seconds.
5. Battle Ropes: 40 seconds.
6. KB Snatches: 40 seconds.

Cool Down:

• Dynamic Stretching: Perform dynamic stretches such as leg swings, arm circles, and torso twists to increase range of motion and flexibility.
• Yoga Poses: Incorporate yoga poses such as downward dog, pigeon pose, and cat/cow pose to improve flexibility and release tension in the muscles.

⚔️ Sword of Azrael Challenge

Azrael, also known as Jean-Paul Valley, was chosen as the avenging angel of the Order of St. Dumas — an assassin shaped by doctrine, violence, and control. Breaking free from the Order, he aided Batman in Gotham’s war on crime and even took up the mantle himself for a time — Yet his time as the Dark Knight revealed a far more brutal and unstable approach to justice.

⚙️ About this circuit

• Macebell training to develop strength, coordination, grip, and rotational power, while challenging stabilisation and joint control.
• Supplementary strength, agility, and endurance stations designed to push intensity and output.

Strength Training:

• Compound exercises that target multiple muscle groups and build functional strength.
• 60/70% 1RPM. 3 x rounds.

1. Barbell Squats/KB Swings: x 8-10 reps/ 16 x reps with swings. 
2. Deadlifts/KB Rows: x 6-8 reps/ 10 x reps each side with rows. 
3. Push Press/KB Snatches: x 8-10 reps. 8-10 x reps each side with KB Snatches.
4. Weighted Pull-Ups/KB Cleans: x 6-8 reps/10 x reps each side with cleans.

Agility and Speed Drills:

• Aimed at enhancing agility and footwork.
• Short bursts of sprints at maximum effort to improve speed and acceleration.
• Explosive box jumps to develop lower body power and reactive strength. 3 x rounds.

• 1st Round: Lateral hops x 25 meters (27yds). Sprint x (27yds). 20 x Box jumps.
• 2nd Round: In and outs x (27yds). Sprint x (27yds). 15 x Box jumps.
• 3rd Round: Sprint x (27yds). 10 x Box jumps.

Macebell Circuit:

• Macebell training develops functional strength, stability, and mobility through dynamic movement, improving coordination and core strength while reducing injury risk.
• Perform 3 rounds.

1. Macebell 360: x 10 revolutions in each direction.
2. Pullovers: x 10 reps on each side.
3. Barbarian Squats: x 12 reps.
4. Thrust and uppercuts: 10 x reps each side.
5. Wood cutters: x 12 reps each side.
6. Lunges with rotation: 12 reps per side.
7. Kayak rows: 20 x reps. 10 x reps each side.
8. Overhead offset sit ups: x 20 reps (x10 reps each side).
9. Triceps Swing Extensions: x 20 reps (x10 reps each side).
10. High hinge rows: x 20 reps.
11. Ballistic curls/Offset biceps curls: x20 (10 x reps each side) for both exercises.
12. Offset raised push ups: x 20 reps (x10 reps each side).

No Macebell? No problem, check out our alternative workout below…

Alternative circuit

1. KB Halos: 20 reps (10 x reps each side).
2. American KB Swings: x 20 reps.
3. Plate Lunges: x 20 reps (10 x reps each side).
4. Goblet Squats: x 20 reps.
5. KB Shoulder press: x 12 reps.
6. Wood cutters: 20 reps (10 x reps each side).
7. Biceps curls/ Hammer curls: 20 reps (10 x reps each exercise).
8. Renegade rows: 20 reps (10 x reps each side).
9. Single DB power snatch: 20 reps (10 x reps each side).
10. Triceps ext KB: x 12 reps
11. KB Overhead sit ups: x 20 reps.
12. KB Russian Twists: 20 reps (10 x reps each side).

Trial of St Dumas Endurance Challenge:

• A final high-intensity Tabata endurance challenge designed to test both physical and mental resilience.

• Tabata Intervals: Perform 4 rounds of each exercise — 20 seconds of maximum effort followed by 10 seconds of rest.

1. Burpees: x 4 rounds. 20 seconds work, 10 seconds rest.
2. Mountain climbers: x 4 rounds. 20 seconds work, 10 seconds rest.
3. Kettlebell swings: x 4 rounds. 20 seconds work, 10 seconds rest.
4. Push ups: x 4 rounds 20 seconds work, 10 seconds rest.
5. Interval Sprints: 20 seconds sprint, 10 seconds recovery. Repeat for 4 x rounds.

🏹 Prey of the Huntress Circuit

The Huntress, Helena Bertinelli, is a vigilante driven by justice and vengeance. After the murder of her family, she took to Gotham’s streets with ruthless efficiency — targeting criminals and mob figures who slip through the system.

⚙️ About this circuit

• Time cap circuits — complete the work before the clock runs out.
• 4 circuits to choose from. Select 1–2 to increase intensity.
• Beat the clock. Stay in control — predator, not prey.

Avenger

3 Rounds – In 20 mins.

• 400 Meter Run.
• 30 Mountain Climbers
• 25 Push Ups.
• 20 Sit Ups.
• 15 Air Squats.
• 10 Dips.
• 5 Pull Ups.

Vigilante

21-15-9 – 20 Minutes.

• 21 Dumbbell Power snatches Right.
• 21 Dumbbell Power snatches Left.
• 21 Wall balls.
• 21 Thrusters.
• 21 Burpees.
• 15 Dumbbell Power snatches Right.
• 15 Dumbbell Power snatches Left.
• 15 Wall balls.
• 15 Thrusters.
• 15 Burpees.
• 9 Dumbbell Power snatches Right.
• 9 Dumbbell Power snatches Left.
• 9 Wall balls.
• 9 Thrusters.
• 9 Burpees.

Crossbow

Time Cap – 20 Minutes

• 20 Dumbbell Thrusters.
• 20 Kettlebell Swings.
• 20 Dumbbell Renegade Rows (10 each arm).
• 20 Burpees.
• 20 Dumbbell Goblet Squats.
• 20 Push-ups.
• 20 Dumbbell Deadlifts.
• 20 Box Jumps or Step-ups.
• 20 Dumbbell Push Presses.
• 20 Russian Kettlebell Swings.
• 20 Dumbbell Bent Over Rows.
• 20 Sit-ups.
• 20 Dumbbell Lunges (10 each leg).

Birds of Prey

Time Cap – 20 Minutes

1. 20 Weighted Jump Squats. After completion, perform a 25-meter sprint.
2. 20 Mountain Climbers (each leg). After completion, perform a 25-meter sprint.
3. 20 Bicycle Crunches (10 each side). After completion, perform a 25-meter sprint.
4. 20 Weighted Lunges (10 each leg). After completion, perform a 25-meter sprint.
5. 20 Russian Twists (10 each side). After completion, perform a 25-meter sprint.
6. 20 Burpees. After completion, perform a 25-meter sprint.
7. 20 Suicide Planks (10 each side). After completion, perform a 25-meter sprint.
8. 20 Leg Raises with Lift. After completion, perform a 25-meter sprint.
9. 20 KB Shoulder Presses. After completion, perform a 25-meter sprint.
10. 20 KB Hang Cleans. After completion, perform a 25-meter sprint.

🔴 Red Hoods Vendetta Circuit

Jason Todd, the second Robin, was believed killed by the Joker — only to return years later as the Red Hood. No longer bound by Batman’s code, he wages a brutal campaign against Gotham’s underworld, driven by vengeance and his own uncompromising sense of justice.

⚙️ About this circuit

• High-intensity strength and conditioning circuits built around functional movement and sustained output.
• 4 circuits performed back-to-back: Urban Warfare, Vigilante Vengeance, A Death in the Family, and Gotham Streetfight.

Urban Warfare:

• This workout allows for a strategic approach, giving you control over exercise order and pacing. Choose which movements to tackle first and progress through the list based on your own plan. Once an exercise is complete, remove it and move on.
• The aim is to let you manage fatigue and approach the session in the most effective way possible.
• There are two circuit options to choose from.

Circuit 1:

1. Sandbag Clean and Press: Perform 30 repetitions.
2. Kettlebell Swings: Perform 50 repetitions.
3. Barbell Plate Burpees: Perform 20 repetitions.
4. Medicine Ball Lateral Throws: Perform 40 repetitions.
5. Bosu Ball Squats: Perform 30 repetitions.
6. Sandbag shouldering: Perform 15 repetitions.
7. Battle Rope Circles: Perform 60 seconds.
8. Sandbag Jump Squats: Perform 25 repetitions.

Circuit 2:

1. Sandbag Overhead Lunges: Perform 20 repetitions (10 each leg).
2. Kettlebell Turkish Get-ups: Perform 10 repetitions (5 each side).
3. Plate Ground-to-Overhead: Perform 30 repetitions.
4. Plank oblique hip dips: Perform 40 repetitions (20 each side).
5. Bosu Ball Push-ups: Perform 25 repetitions.
6. Sandbag chest press: Perform 20 repetitions.
7. Battle Rope Oblique Slams: Perform alternate slams for 60 seconds.
8. Sandbag kneels to stands: Perform 20 repetitions (10 each leg).

Vigilante Vengeance:

One or two rounds.

1. Wall Balls: Perform 20 repetitions.
2. Burpees: Perform for 45 seconds.
3. Medicine Ball Slams: Perform 15 repetitions.
4. Racked lunges: Perform for 45 seconds.
5. KB Rotational Press: Perform 15 repetitions each side.
6. Reverse burpees: Perform for 45 seconds.
7. KB Lateral Lunges: Perform 15 repetitions each side.
8. Weighted side punches: Perform for 45 seconds.
9. Med ball sit ups and throw: 20 reps.

A Death in the Family:

• This short, sharp circuit is designed to prepare you for the finisher.
• Perform one round.

1. Sledgehammer Slams: Perform for 45 seconds. (substitute with med ball wood chops if sledgehammer not available).
2. Jump Squats: Perform to failure.
3. Alternate arm Kettlebell Swings: Perform for 60 seconds.
4. Devils press: Perform to failure.
5. Reverse Mountain Climbers: Perform for 60 seconds.
6. Battle Rope Slams: Perform for 45 seconds.

Finisher: Gotham Street Fight (Circuit): AMRAP 10 mins.

Before starting: 20 calories on Assault Bike.

1. Sandbag Zercher Squats: x 10 reps.
2. Farmers Walk with KB: 25 meters.
3. KB Cleans: x 10 reps.
4. Sandbag Biceps curls:  x 10 reps.
5. Sandbag shoulder press: x 10 reps.
6. SB push up and drag: x 10 reps (5 each side).
7. Tire push: x 25 meters.
8. KB Angel Press: x 10 reps.
9. KB Gorilla Row: x 10 reps.

On finishing: 20 calories on Assault Bike.

Cool-down (5 minutes):

• Static Stretching: Perform static stretches to relax the muscles and improve flexibility. Focus on stretching the legs, hips, back, and shoulders. Hold each stretch for 15-30 seconds, breathing deeply and exhaling as you deepen the stretch.
• Breathing Exercises: Finish with a few minutes of deep breathing exercises to promote relaxation and recovery. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth, releasing tension with each breath.

Remember to cool down, stretch and drink water!

Workout Complete!!

The mission never ends.
Gotham is always one step from chaos.

Return to the Batcave