Law and Order – The Judge Dredd Workout

Welcome to our Judge Dredd Workout –  Workouts designed to instill discipline and get you back on the right path after Christmas!!

Welcome to the Judge Dredd Workout – a set of workouts inspired by the unwavering and stoic lawman from the popular comic book series.  This program is crafted to test your discipline and willpower, aiming to boost fitness levels, strength, cardio and agility.  Can you run the gauntlet of a world gone to hell?

Table of Contents


Judge Dredd is a fictional character from the British comic book series “2000 AD,” created by writer John Wagner and artist Carlos Ezquerra. The story unfolds in the dystopian future city known as Mega-City One, where Dredd serves as a law enforcement officer, or ‘Street Judge.’ tasked with maintaining order in a chaotic and overcrowded urban landscape. Dredd is known for his unwavering commitment to justice and the authority vested in him as judge, jury, and executioner. His face is often obscured by his helmet, emphasising the stern and stoic nature of his character.

Mega City One

Mega-City One, where Judge Dredd operates, is a sprawling metropolis covering much of the Eastern United States. The city is characterised by rampant crime, extreme poverty, and a society teetering on the brink of collapse. The Judges, a combination of law enforcement and judicial figures, are the last line of defence against the chaos. The world of Judge Dredd explores themes of authoritarianism, social decay, and the consequences of unchecked urbanisation, creating a gritty and compelling backdrop for the character’s relentless pursuit of justice.

Mega-City One, an enormous dystopian metropolis, is the setting for Judge Dredd’s tales. It’s a chaotic city where the law, enforced by the formidable Street Judges, battles rampant crime and societal turmoil. This urban landscape embodies the moral challenges central to the stories.


The series satirises contemporary issues and offers suspenseful storytelling. The expansive universe features diverse characters and crossovers. With a legacy since 1977, Judge Dredd has a dedicated fan base, making it a beloved part of the comic book landscape.

In the world of Dredd, the map deviates somewhat dramatically from our familiar geography. The urban sprawl of Mega-City One, dominates the landscape of North America’s eastern seaboard.  Beyond Mega-City One, the Dredd universe encompasses several other mega-cities globally, all surrounded by radioactive wasteland. Each city grapples with its own issues, crime, and governance.  Mega-cities serve as both sanctuary and prison for their inhabitants.

Other Media

Judge Dredd has made notable appearances in various forms of media beyond comics. In the 1995 film “Judge Dredd,” Sylvester Stallone portrayed the titular character, and in 2012’s “Dredd,” Karl Urban took on the role, earning acclaim for his portrayal of the character’s stoic demeanour. These movies brought Dredd’s dystopian world to the big screen, with “Dredd” in particular gaining a cult following. Additionally, Dredd has appeared in video games, novels, and animated series, broadening his impact in popular culture and cementing his status as an enduring and iconic figure in the realm of law enforcement fiction.

The World of Mega City One

The Mega City One Justice System is a highly authoritarian legal system based on a zero-tolerance policy.  The Street Judges being granted immense power to maintain order in the crime-ridden city.  A Street Judge has the authority to make instant judgments and sentences on the streets. They can arrest, judge, and even execute criminals on the spot, serving as judge, jury, and executioner.  

The central headquarters of the Justice Department in Mega-City One, where Chief Judges and senior staff oversee law enforcement operations and issue orders to the Street Judges.

In Mega-City One, “blocs” are massive city blocks that make up the urban landscape. They vary widely in living conditions and social status, from affluent to impoverished, and are often self-contained cities within the larger Mega-City. 

Frequent gang conflicts and turf wars often erupt within the blocs, often requiring Judge intervention to restore order.  Bloc wars in Mega-City One stem from a mix of factors: scarce resources like food and water, power struggles among blocs seeking dominance, criminal organisations vying for control, ideological conflicts, and occasional judicial intervention.  They are a recurring theme in Judge Dredd’s world, offering a gritty reflection of the city’s dystopian realities.

Judges with psychic abilities who are trained to handle cases involving psychic phenomena, mutants, and paranormal threats.

A slang term for criminals or perpetrators of crimes, used by Judges and citizens alike.

Judge Dredd’s equipment is as iconic as the lawman himself. At the heart of his arsenal is the Lawgiver, a multifunctional sidearm with a staggering array of ammunition types, including “Standard,” “Armor-Piercing,” “Incendiary,” and “Grenade” rounds, making it a versatile tool in his fight against crime. Dredd’s distinctive helmet and uniform are symbols of authority and intimidation, instantly recognizable on the streets of Mega-City One. Alongside his gear, Dredd relies on the Lawmaster, a formidable motorcycle equipped with advanced technology, including onboard AI and firepower, allowing him to navigate the sprawling city with ease and engage in high-speed chases. Together, these tools of the trade are integral to his role as the city’s unwavering and unyielding enforcer of justice.

The desolate, radioactive wasteland that surrounds Mega-City One, inhabited by mutants, hostile creatures, and harsh environmental conditions.

When a Judge becomes too old or infirm to serve on the streets, they take the “Long Walk” into the Cursed Earth as a form of retirement and exile, serving as a symbolic protector of the city.

Among Judge Dredd’s most formidable adversaries, Rico Dredd stands out as a clone who once counted as a friend but turned into a bitter enemy, posing a significant threat to Dredd himself. Another menacing presence is the Dark Judges, a group of malevolent supernatural Judges from Deadworld, including Judge Death, Judge Fire, Judge Mortis, and Judge Fear. Their dedication to spreading death and chaos makes them relentless foes. Additionally, the Angel Gang, notorious outlaws and mutants known for their brutality and criminal activities in the Cursed Earth, have tested Dredd’s mettle. Among them, Mean Machine Angel, with his mechanical faceplate, transforms into a formidable combatant, adding to the list of adversaries that Judge Dredd must contend with in his relentless pursuit of justice.

Judge Dredd’s effectiveness in Mega-City One’s dystopian world stems from his remarkable physical abilities. He possesses above-average strength, vital for combat and handling heavy weaponry. Rigorous training gives him impressive endurance, while agility aids in navigating the city’s challenges. His expertise in marksmanship and tactical intelligence makes him a formidable opponent. Proficiency in martial arts adds to his combat skills, and high stamina supports his relentless pursuit of justice. In essence, Dredd’s physical prowess encompasses strength, endurance, agility, marksmanship, tactical acumen, martial arts proficiency, and exceptional stamina, defining him as an iconic character in comics.

Among the denizens of the Cursed Earth are the Angel Gang, a ruthless group of outlaws and mutants known for their brutality and criminal activities.

"Negotiation's over. Sentence is death"

– Judge Dredd

Halls of Justice Workouts

About the Workouts

Main Circuits

The workouts are different in many ways, some are traditional weight focussed, some bodyweight, some functional. Choose what you prefer, it’s up to you.  (For those choosing a more resistance heavy main, they might want to select bodyweight exercises with the afterburn and vice versa). 

Unless specified, the weights are to be kept medium to cater for muscular endurance/hypertrophy.  The extra cardio to help squeeze that Christmas weight off.

Lethal Finishers

Each circuit below offers a ‘Finisher’.  This is a unique challenge, delivering that final push to test your mettle. These high-intensity, heart-pounding circuits are designed to push your limits, both in strength and endurance. Get ready to finish strong and conquer your fitness goals!

Rapid Reload 'Afterburn' Circuits.

In case you are a cursed earth sadist and want to add a bit more grit to the workout. Below are a number of ‘rapid reload’ afterburn circuits.  These are varied in terms of what they cover (see below).  If you choose to add one of these to the workout. Select from below and run the circuit in between the main workout of your choosing and the finisher.

The Circuits

Choose your Battlezone

(Functional Circuits)

(Outdoor exercises, Callisthenics)

(Resistance Circuits)

(Time Cap Circuits)

(Functional Circuits)

(Outdoor exercises, Callisthenics)

(Resistance Circuits)

(Time Cap Circuits)

Rapid Reload Challenges

In the unforgiving world of Mega City One, the choice of ammunition can mean the difference between success and failure. Welcome to the ‘Rapid Reload’ circuits, where we explore various ‘ammo types’ in the form of challenging workouts designed to ignite your metabolism and accelerate weight loss. Each ‘ammo’ selection offers a distinct fitness challenge, ensuring your body is continually pushed to new limits.

Select one of the workouts below to squeeze in between your main workout and the finisher circuit.

1. Standard Ammo Circuit (Bodyweight):

  • Push-Ups: 3 sets of 15 reps.
  • Bodyweight Squats: 3 sets of 15 reps.
  • Plank: 3 sets, hold for 30 seconds.
  • Burpees: 3 sets of 10 reps.

2. Grenade Ammo Circuit (Kettlebells):

  • Kettlebell Swings: 3 sets of 15 reps.
  • Kettlebell Goblet Squats: 3 sets of 12 reps.
  • Kettlebell Turkish Get-Ups: 3 sets of 8 reps per side.
  • Kettlebell Snatches: 3 sets of 10 reps per arm.

3. Ricochet Ammo Circuit (Slam Exercises):

  • Medicine Ball Slams: 3 sets of 15 reps.
  • Box Jumps: 3 sets of 10 reps.
  • Battle Rope Waves: 3 sets of 30 seconds.
  • Slam Ball Overhead Throws: 3 sets of 12 reps.

4. Incendiary/Explosive Ammo Circuit (Explosive Exercises):

  • Hand clap Push-Ups: 3 sets of 10 reps.
  • Dumbbell Thrusters: 3 sets of 12 reps.
  • Jumping Lunges: 3 sets of 10 reps per leg.
  • Tuck Jumps: 3 sets of 15 reps.
  • Cool-down: 5-10 minutes of light cardio and static stretches.

Bonus Workout - Riot Control

Experience the relentless intensity of ‘Riot Control.’ This workout is designed to test your endurance and grit by donning a weighted vest. Time for body armour to add an extra layer of challenge to your training.

Equipment Needed: 

 Weighted Vest.

About Weighted Vest training:

Weighted vest training offers several benefits, including increased resistance during workouts, which helps build strength, endurance, and muscle mass. By adding weight to your body, you can intensify exercises and challenge your cardiovascular system, resulting in improved overall fitness.

The Workout

  1. Weighted Push-Ups: 3 sets of 12 reps.
  2. Weighted Lunges: 3 sets of 10 reps (each leg).
  3. Weighted Pull-Ups or Inverted Rows: 3 sets of 8-10 reps.
  4. Weighted Mountain Climbers: 3 sets of 40 (20 each leg).
  5. Weighted Squats: 3 sets of 20 reps.
  6. Weighted Split Squat: 3 sets of 15 reps per leg.
  7. Weighted Plank: 3 sets of 45 seconds.
  8. Weighted Russian Twist: 3 sets of 20 reps.
  9. Weighted Burpees: 3 sets of 10 reps. 

Remember to cool down, stretch and drink water!

Workout Complete!!

Now you are the law!!

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