Demolition Man Workout - Super Soldier Project

Inspired by Demolition Man, these two explosive training circuits pit the relentless force of John Spartan against the violent chaos of Simon Phoenix through brutal accumulator workouts built for strength, conditioning, and nonstop pressure.

Want to skip the intro and go straight to the workouts? Click below!

❄️🌆 Welcome to San Angeles

Welcome to the Demolition Man Workouts, two high-intensity training circuits inspired by the explosive 90s sci-fi action classic Demolition Man.

Combining strength work, combat conditioning, explosive movement, endurance training, and martial arts-inspired drills, these workouts are built around the two opposing forces at the centre of the film: the relentless John Spartan and the violent, unpredictable Simon Phoenix.

Simon Phoenix unleashes chaos on a future society completely unprepared for real violence.

🎬 About the Film

Set between the violent streets of 1996 Los Angeles and the sterile futuristic society of 2032 San Angeles, Demolition Man follows police officer John Spartan (Sylvester Stallone) and criminal mastermind Simon Phoenix (Wesley Snipes), who are both sentenced to cryogenic imprisonment before being awakened decades later in a future unequipped to deal with real violence.

When Phoenix escapes into the peaceful but fragile world of San Angeles, Spartan is released to stop him, leading to a clash between old-school force and a society obsessed with control, order, and compliance.

🚨 Murder, Death, Kill

In the future society of San Angeles:

physical contact is discouraged,
profanity is illegal,
weapons have largely disappeared
conflict itself has been sanitised into something society no longer understands.

Phoenix adapts immediately, exploiting the weakness of the new world with chaos, brutality, and manipulation, while Spartan struggles to navigate a culture that views him as a violent relic from a harsher age.

The result is a mixture of explosive action, satire, dark humour, and culture clash, helping Demolition Man become one of the most memorable sci-fi action films of the 1990s.

“The past is over, John! Time for something new and improved!”

Simon Phoenix

⚙️🛠️ About the Circuits

The Demolition Man Workouts are two standalone high-intensity conditioning circuits designed to be dropped into your training week whenever you want to change things up, increase conditioning, or add a more aggressive action-film style session to your routine.

Each workout can be undertaken individually depending on your training focus:

🚔 John Spartan Circuit
- Strength, endurance, durability, and sustained conditioning.
🔥 Simon Phoenix Circuit
- Speed, explosive movement, agility, and combat conditioning.

These are standalone workouts designed to be dropped into your training week individually depending on your goals, energy levels, or preferred training style for the day.

⏱️ Time

25–40 minutes depending on pace, fitness level, and rest periods.

🧰 Equipment

Equipment can be adjusted based on availability:

kettlebells
dumbbells
sandbags
punch bag work
or bodyweight-only modifications where required.

⚙️ Accumulator Format

Both workouts use an accumulator-style format designed to build fatigue, endurance, work capacity, and mental resilience as the rounds progress.

Each circuit begins with a single exercise. With every new round, another exercise is added to the sequence until all 10 movements have been completed.

🔁 Example

Round 1

Kettlebell Swings x 10 reps.

Round 2

Kettlebell Swings x 10 reps.
Burpees x 10 reps.

Round 3

Kettlebell Swings x 10 reps.
Burpees x 10 reps.
Push-Ups x 10 reps.

Continue adding exercises each round until the full circuit has been completed. Minimal rest throughout. Focus on consistency, effort, conditioning, and movement quality under fatigue.

💣💥 Demolition Man Circuits

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.

🚔 John Spartan Circuit

⚔️ About the Circuit

The John Spartan Circuit focuses on strength, endurance, durability, and sustained conditioning through resistance exercises and bodyweight work.

🔁 Format

10-round accumulator circuit.
Add one new exercise each round.
Minimal rest between rounds.
- 10 seconds maximum where possible.
Focus on consistency, effort, and movement quality under fatigue.

💥 Exercise Sequence

Add one new exercise each round until the full 10-exercise sequence has been completed.

KB/DB/Sandbag Swings: 10 x reps.
Push-Ups: 10 x reps.
KB/DB/Sandbag Squats: 10 x reps.
Burpees: 10 x reps.
KB/DB/Sandbag Shoulder Press: 10 x reps.
Mountain Climbers: 10 x reps.
KB/DB/Sandbag Lunges: 10 x reps each leg.
Hollow Rocks: 10 x reps.
KB/DB/Sandbag Clean and Press: 10 x reps.
Resistance Step-Ups: 10 x reps each leg.

🥊 Final Round

4 x 2-minute punch bag rounds.

🚨🧾 Verbal Morality Statute

🤬 Profanity violations are strictly prohibited within San Angeles.

Any participant caught swearing, cursing, or verbally violating the moral code during the workout will receive:

10 penalty burpees per violation.

Be well. 🐚🐚🐚

🔥 Simon Phoenix Circuit

⚔️ About the Circuit

The Simon Phoenix Circuit focuses on speed, explosive movement, agility, combat conditioning, and nonstop pressure through bodyweight drills and MMA-inspired exercises.

Fast-paced, aggressive, and unpredictable, this workout reflects the violent and chaotic nature of Simon Phoenix throughout Demolition Man.

🔁 Format

10-round accumulator circuit.
Add one new exercise each round.
Minimal rest between rounds.
- 10 seconds maximum where possible.
Focus on intensity, speed, movement quality, and conditioning under fatigue.