War Games: Batman Circuits -Strength Phase

Welcome to the Wargames circuits, part 3 of our Batman workout series. This phase covers weeks 4-5 of the series and is the strength phase. Expect lots of heavier weight and barbell related circuits. Let the games begin!!

Table of Contents

Introduction

About the Strength Phase:

• This phase lasts 2 weeks (weeks 4 and 5) and focuses on building strength and size.
• The split during this phase involve full-body workouts 6 times per week with sets in the lower ranges (6-8 reps approximately).
• Weights during this phase should be in the 75-90% of the one-rep max (1RM) for each exercise.
• Since the focus will be building strength, rest periods will be fairly lengthy. The recommended rest duration for the heaviest compound movements is 3-5 mins. For all other exercises it is recommended you rest for 2 mins.
• Go as heavy as possible on all of your lifts and maximize the weight used through increased rest periods. Try to progress by adding weight to the movements each week if you’re capable of doing so. 
• Ensure good form throughout and don’t compromise technique. Proper form and adherence to safety during exercises will prevent injuries and optimize results.
• It is recommended consulting with a fitness professional or seeking guidance if unfamiliar with specific movements or experiencing discomfort during exercises.

The Gangs of Gotham

The ‘War Games’ storyline begins with Stephanie Brown (then acting as ‘Robin’) unintentionally sparking a city-wide gang war in her bid to prove herself to Batman. Chaos consumes Gotham as factions clash for control, drawing Batman into a race against time to restore order. Amidst the turmoil, Black Mask (above) emerges as the mastermind, manipulating the chaos to seize power in Gotham’s underworld. Batman and his allies confront Black Mask in a desperate struggle to prevent the city from falling into darkness.

AM Sessions - Weights with Bruce

Equipment required:

The Wargames Circuits are barbell heavy with a tiny sprinkling of bodyweight and functional exercises. Don’t worry if you don’t have some of the equipment available, improvise with what you have. See our section here on improvised gym equipment.

Required: Barbells, adjustable weight plates.

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.

Strength Circuits

Day 1: Back

1. Deadlifts: 6 sets x 10-8-5-5-3-1 reps.
2. Barbell Rows: 4 sets x 6-8 reps.
3. Pull-ups (weighted if necessary): 4 sets x 6-8 reps.
4. T Bar Row: 6 sets x 10-8-5-5-3-1 reps.
5. Lat Pulldown: 3 sets of 8 reps.
6. Wide Grip Lateral Pull Downs: 3 sets x 8 reps
7. Barbell Shrugs: 3 sets x 8-10 reps.
8. Good mornings: 3 sets x 12-15 reps.

Day 2: Chest

1. Barbell Bench Press: 6 sets x 10-8-5-5-3-1 reps.
2. Barbell Incline Bench Press: 4 sets x 8 reps.
3. Barbell Decline Bench Press: 4 sets x 8 reps.
4. Close-Grip Bench Press: 3 sets x 8 reps
5. Incline Push ups: 4 sets x 8-10 reps
6. Decline Push ups: 3 sets x max reps.

Day 3: Arms

1. Barbell Bicep Curls: 4 sets x 6-8 reps.
2. Bicep Curls (wide and close grips): 4 sets x 6-8 reps each.
3. French Press: 4 sets x 6-8 reps.
4. Barbell Preacher Curls: 4 sets x 6-8 reps.
5. Bodyweight Triceps Extension: 5 sets x 8, 8, 6, 5, 3.
6. Diamond Push Ups: 5 sets x 8, 8, 6, 5, 3.
7. Battle Rope Alternating Waves: 3 sets x 30-60 seconds.

Day 4: Legs

1. Barbell Back Squats: 6 sets x 10-8-5-5-3-1 reps.
2. Barbell Front Squats: 6 sets x 10-8-5-5-3-1 reps.
3. Hex Bar Deadlifts: 6 sets x 10-8-5-5-3-1 reps.
4. Barbell Lunges: 4 sets x 6-8 reps each leg.
5. Barbell Romanian Deadlifts: 4 sets x 6-8 reps.
6. Barbell Hip Thrust: 4 sets x 6-8 reps.
7. Barbell Calf Raises: 3 sets x 8-10 reps.

Day 5: Core/Abs

1. Barbell Rollouts: 4 sets x 8-10 reps.
2. Weight Plate Russian Twists: 4 sets x 10-12 reps each side.
3. Barbell Landmines: 4 sets x 10-12 reps each side.
4. Weight Plate Standing Twists: 4 sets x 12-15 reps each side.
5. Overhead Sit-ups with Weight Plate: 4 sets x 12-15 reps each side.
6. Hanging Leg Raises: 4 sets x 8-10 reps.

Day 6: Shoulders

1. Overhead Press: 6 sets x 10-8-5-5-3-1 reps.
2. Upright Rows: 4 sets x 6-8 reps
3. Snatch Grip Shrug Pull: 3 sets x 8-10 reps.
4. Overhead Carries: 3 sets x 8-10 reps.
5. Landmine Presses: 3 sets x 8-10 reps.
6. Lateral Landmine Press: 3 sets x 8-10 reps.
7. Push Press: 6 sets x 10-8-5-5-3-1 reps.

PM - Martial Arts and Conditioning

The afternoon sessions serve as a dynamic complement to the morning weight training workouts, focusing on enhancing agility, martial arts skills, and overall conditioning.

• Monday: League of Shadows Martial Arts Drills.
• Tuesday: Arkham Breakouts.
• Wednesday: Shadow of the Bat Workouts.
• Thursday: League of Shadows Martial Arts Drills.
• Friday: Arkham Breakouts.
• Saturday: Shadow of the Bat Workouts.
• Sunday: Rest.

League of Shadows Martial Arts Challenge

(Monday and Thursday)

A martial arts-inspired workout that focuses on agility, combat skills, and mental fortitude, reminiscent of the training undergone by members of the League of Assassins under Ra’s al Ghul’s tutelage.

Session Duration: 30 minutes

Warm-up (5 minutes):

• Dynamic Stretching: Perform dynamic stretches to loosen up the muscles and increase flexibility. Include movements such as arm circles, leg swings, torso twists, and hip circles.
• Jump Rope: Jump rope for 2-3 minutes to elevate the heart rate and warm up the body for the main workout.

Main Workout (20 minutes):

Roundhouse Kicks (5 minutes):

• Roundhouse kicks on both sides, focusing on proper technique, balance, and extension. 5 x kicks on each side. Then 5 burpees. Repeat for time.

Front Kicks and Sidekicks (5 minutes):

• Alternate between front kicks and sidekicks. Perform 3 front kicks, 3 side kicks on each side. Then dynamic jump lunges x 10 (5 each side). Repeat for time.

Stealth Drill (5 minutes):

• Lizard crawl 25 meters.
• Sprint return.
• 10 punches 10 x knees.
• Repeat for time.

Ground Fighting (5 minutes):

• G&P x10 right side.
• G&P x 10 left side.
• 20 x mountain climbers.
• 10 x kick throughs.
• Repeat for time.

Hand Strikes (5 minutes):

• Practice hand strikes, focusing on speed, accuracy, and targeting. Perform 6 combos then jump forward, burpees, run backwards. Repeat for time.

Ra’s Al Ghul Showdown (5 minutes):

Ra’s al Ghul is a formidable and enigmatic villain in the DC Comics universe, known for his longevity due to his use of the Lazarus Pit, his mastery of martial arts, and his goal of achieving global ecological balance through extreme methods, often bringing him into conflict with Batman and other heroes.

• A showdown with the League of Shadows would not be complete without a meeting with Ra’s Al Ghul himself. Prepare for 5 minutes of pain.
• 5 minutes, all out, punching, kicking, knees and elbows. No rest.
• Alternate between different combinations, focusing on fluidity, speed, and precision. If partnering, have pad holder call out attacks and/or combos.

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.

Arkham Breakout Circuits

(Tuesday and Friday)

The Arkham Breakout Circuits epitomize the essence of the Dark Knight’s relentless pursuit of justice in the face of Gotham’s most notorious villains. These are high-intensity interval training (HIIT) circuits designed to push you to your limits, both physically and mentally. 

Joker’s Chaos Circuit:

The Joker is an iconic and enigmatic villain in the Batman universe, known for his chaotic and unpredictable nature, as well as his twisted sense of humor.

About this station:

• The Joker Chaos Circuit mirrors the villain’s unpredictable persona by incorporating a deck of cards workout format.  
• Instructions: Shuffle the deck, flip four cards, and undertake corresponding exercises and number (see below). Ace is low (counts as 1 x rep). Face cards count as J = 11 reps, Q = 12 reps, K = 13 reps respectively.
• 1-2 Rounds.

• Diamonds: American KB Swings.
• Hearts: Dynamic Jump Lunges.
• Clubs: Goblet Squats.
• Spades: Explosive Push Ups.
• Jokers: 1 minute of reverse burpees

Poison Ivy’s Savage Nature Station:

Pamela Isley, also known as Poison Ivy, is a botanist turned eco-terrorist with a deep connection to plant life. Her powers include control over plants, toxins, and pheromones.

About this station:

• The Poison Ivy Savage Nature Circuit involves dynamic yoga type moves emphasizing strength, flexibility, and connection to nature.
• Dynamic bodyweight exercises both complex and savage, like nature itself.

1. Hindu Push ups: 12 x reps.
2. Vine Climber Pull ups: 10 reps (5 x reps each side).
3. Thorny Split Squats with a jump: 12 x reps (each side).
4. Venus Fly Trap Core Crushers: 15 x reps (each side).

Riddler’s Mind Games Circuit:

Edward Nigma, also known as the Riddler, is a cunning and enigmatic villain obsessed with puzzles and riddles, often challenging Batman with his intellectual gamesmanship.

About this station:

• The Riddle me this circuit is designed to test your problem-solving skills and wit. If you solve the riddles correctly you will navigate the workout with greater ease. Those who fail face more challenging exercises as consequences for their incorrect guesses.

Riddle No 1:

Though I may sound an idiot, I play a vital role,

In the gym, I’m hoisted to help reach your goal.

You curl me up, then lower me down,

With every lift, your gains compound.

What am I? (Choose from below – no cheating!!)

Dumbbells??

Correct!!

10 x reps biceps curls, 10 x reps hammer curls.

Kettlebell??

Incorrect!!

Manmakers x 20 reps.

Sandbag??

Incorrect!!

Manmakers x 20 reps.

TRX??

Incorrect!!

Manmakers x 20 reps.

Riddle No 2:

I’m a move that you make, a way that you bend,

I help you get stronger, from beginning to end.

You’ll feel me in your legs, in your glutes, and your thighs,

I’m a favorite of trainers, and I make you rise.

What am I? (Choose from below – no cheating!!)

Pushups??

Incorrect!!

Sandbag squats x 40 reps.

Squats??

Correct!!

Bodyweight squats x 20 reps.

TGU's??

Incorrect!!

Sandbag squats x 40 reps.

Chinups??

Incorrect!!

Sandbag squats x 40 reps.

Riddle No 3:

I’m not a bell that chimes, nor a pot to brew tea,

But swing me around, and you’ll soon see,

Made of iron, with a handle to hold,

In the gym, I’m valued, and my worth is untold.

What am I? (Choose from below – no cheating!!)

Sandbag??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Barbells??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Dumbbells??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Kettlebells??

Correct!!

Kettlebell plank with taps - x 20 reps (10 each side).

Riddle No 4:

I’m not a sack of grains, nor a bag to carry on your back,

But hoist me up, and you’ll feel the weight that I pack.

Filled with weight, I’m sturdy and stout,

In the gym, I’m versatile, without a doubt.

What am I? (Choose from below – no cheating!!)

Sandbags??

Correct!!

Sandbag cleans x 15 reps.

Barbells??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Treadmill??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Dumbbells??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Two-Face’s Split Personality Workout:

Harvey Dent, better known as Two-Face, is a former district attorney of Gotham City turned criminal mastermind after being scarred on one side of his face. His split personality and obsession with chance manifest in his iconic coin flips, where one side represents order and the other chaos.

About this station:

• In the Split Personality Circuit, you will embrace the duality of Two-Face’s nature by flipping a coin at each station. The exercise you undertake will depend on the outcome of the coin toss. 

Flip a coin to choose between exercises for each category.

First Round

• Heads: Battlerope waves.
• Tails: Battlerope slams.

Second Round

• Heads: KB Clean and Press.
• Tails: DB Thrusters.

Third Round

• Heads: Box Jumps.
• Tails: Oblique Med Ball Slams.

Fourth Round

• Heads: Med Ball slams.
• Tails: Step-ups.

Scarecrow’s Fear Factor Cardio:

Jonathan Crane, (aka the Scarecrow) is a brilliant psychologist turned supervillain who weaponizes fear to manipulate his victims’ minds.

About this station:

• In this station confront your fears and push your mental and physical limits.
• 1 round time based rounds with penalties.

The Stations:

1. Arachnophobia Challenge (Fear of Spiders): Perform spider crawls for 1 minute.
2. Claustrophobia Challenge (Fear of Confined Spaces): Hold a wall sit position for a set duration in a narrow space or corridor, optionally adding weights for intensity. 1 minute.
3. Acrophobia Challenge (Fear of Heights): Deadhang for 45 seconds.

Penalty station:

• Thanatophobia (Fear of death) Failure Penalty:  If you fail any of the challenges then you confront the greatest fear, fear of death, by way of burpees!! Note: This is for each challenge, so if you fail one challenge then immediately follow up with ‘death by burpees’. If you fail the next challenge, again ‘death by burpees’.

Killer Croc Swampland Challenge:

Waylon Jones, better known as Killer Croc, is a formidable antagonist in the Batman universe, characterized by his reptilian appearance and enhanced strength.

About this station:

• The Killer Croc Swampland Challenge is a grueling test of strength and endurance, featuring exercises inspired by Croc’s raw power and resilience.

3 minutes of…

• 25 meters x Farmers Walks.
• 25 meters x Sled Pushes
• 5x Tire Flips.

x 2 rounds

Summary

1. Joker Chaos Circuit: Select 4 cards from the pack, undertake the exercises. 2x rounds.
2. Poison Ivy’s Savage Nature: 3 x rounds.
3. The Riddler’s Mind Games: 1 round only.
4. Two-Face’s Split Personality: Work through the rounds once (or is that twice?).
5. Scarecrow’s Fear Factor: 1 round only.
6. Killer Croc’s Swampland Challenge: Undertake the circuit twice. 1 minute rest between rounds.

Shadow of the Bat Circuits

(Wednesday and Saturday)

Batman has numerous allies he can call on in his neverending crusade against crime. These include the many variations of ‘Robin’ including Tim Drake and Jason Todd, the Huntress and many others. Good job too, Gotham is a big place and there is only so much one person can cover.  These circuits are workouts from three of Batman’s biggest allies past and present.

• Nightwing Circuit (Agility, parkour)
• Sword of Azrael Circuit (Mace workouts)
• Catwoman Circuit (martial arts, bodyweight, agility)

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.

The Nightwing workout is designed to hone and enhance the skills and abilities that define Dick Grayson’s alter ego. This circuit involves:

About this circuit:

• Intermediate to advanced calisthenics exercises.
• Gymnastics Ring/TRX exercises.
• Parkour/Bodyweight inspired circuit.
• Emphasizes upper body strength and stability.

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.

Sword of Azrael Challenge

The original Azrael, aka Jean-Paul Valley, was a complex character in the Batman mythos. He was initially chosen to be the avenging angel (an assassin) of the religious Order of St. Dumas.  He managed to escape the order and aid Bruce Wayne in his war against crime, even becoming the Batman for a short spell (albeit with disastrous consequences) and even took down Bane.

About this circuit:

• The Sword of Azrael workout involves macebell exercises.Macebell workouts offer a unique blend of strength, coordination, and functional movement training, enhancing grip strength, rotational power, and overall athleticism. They challenge stabilizing muscles and promote joint mobility, making them effective for both fitness enthusiasts and athletes seeking a dynamic and versatile training tool.
• Also included in this workout are strength, agility and endurance conditioning stations designed to push participants to their limits.

Warm-Up:

Begin with a dynamic warm-up to prepare your body for the intense training ahead. Include exercises like jumping jacks, arm circles, leg swings, and torso twists to increase blood flow and mobility.

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 workouts enhance functional strength, stability, and mobility through dynamic movements, fostering better coordination and core strength while reducing injury risks. 3 x 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 that tests your physical and mental resilience. Tabata Intervals: 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.

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:

• Catwoman’s Big Score Challenge combines agility, balance, flexibility, and endurance to emulate the skills of Gotham’s most infamous cat burglar.
• In these workouts, you must engage in strength and conditioning circuits inspired by the daring heists and acrobatic feats of Catwoman. These circuits emphasize agility, speed, and mobility.

Warm-Up:

Begin with a dynamic warm-up to prepare your body for the agility and flexibility-focused training ahead. Include exercises that mimic the movements of a cat, such as cat/cow stretches, cat-camel stretches, and leg swings.

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:

• Staggered push ups: 40 seconds.
• Burpees: 40 seconds.
• American KB swings: 40 seconds.
• Box jumps: 40 seconds.
• Battle Ropes: 40 seconds.
• 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.

Remember to cool down, stretch and drink water!

Workout Complete!!

Black Mask down

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Next Phase

Legend of the Dark Knight

The Dark Knight Returns - Endurance Phase