Master Roshi Hybrid Workout

Before he was known as the legendary Turtle Hermit, Master Roshi was a humble martial artist who believed that true strength came from discipline, consistency, and a willingness to do the basics every single day. In the early Dragon Ball series, Master Roshi trained young Goku and Krillin to prepare for the World Martial Arts tournament however, his training approach was considered unconventional compared to what the other warriors were doing. Master Roshi made young Goku and Krillin deliver milk, run from dinosaurs, swim with sharks and even more bizarre tasks.

Although this workout will not have you swim with sharks, run for your life and climb mountain tops, this workout is inspired by some of the training methods from Master Roshi. There's no flashy techniques or exercises just basic (but not easy) exercises that mimic what Goku and Krillin endured to prepare for the World Tournament. Whether you’re a lifelong fan of Dragon Ball or just looking to challenge yourself, this Master Roshi inspired hybrid workout challenges you to unleash both your mental and physical endurance and strength.

Who's This For?

Suitable for all levels. Modify exercises and repetition suggestions as necessary.

Master Roshi Hybrid Workout Benefits:

Challenge your muscular strength and endurance.

Master Roshi Hybrid Workout Goals:

Complete the workout as fast as you can. Continue to train for 6-8 weeks and re-test the same workout to monitor your progress.

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete our hybrid workouts at least once a month or use our hybrid workouts to change up your current training program to prevent any plateauing.

Training Equipment:

Pull Up Bar - View & Purchase Pull Up Bar

 Plyo Box - View & Purchase Titan Plyo Box

Dumbbells - View & Purchase Adjustable Dumbbells

Workout Details:

Complete suggested repetitions provided.

Complete one set of each exercise in sequential format.

Rest minimal time between each exercise.

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.

Master Roshi Hybrid Workout

1. Run 1 mile

2. Push up + Renegade Row

3. Dumbbell Step Ups

4. Pull Up

5. Dumbbell Squat + Shoulder Press

6. Dragon Crawl

7. Jump Rope

8. Straight Punches

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Pull Up > Standing Back Fly

Dumbbell Step Up > Walking Lunges

Jump Rope > Shadow Jump Rope

Training Notes:

• Follow a 1-1 repetition count. Count 1 second up and 1 second down. In other words, 1 second on the concentric movement and 1 second on the eccentric movement.

• Inhale during the eccentric (lengthening/lowering/yielding) phase and exhale during the concentric (shortening/lifting/effort) phase. For example, inhale lowering a squat, exhale standing up, and inhale on the lowering phase of a push up and exhale on the lifting phase.

• Regress each exercise as necessary before choosing to decrease the number of repetitions or sets.

• Run your mile outdoors if possible. Treadmills can make you seem like you're running faster than you really are.

• Don't let your hands drop after each punch and bring every punch back to your chin.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.