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Master Roshi Inspired Fitness Challenge

Pyramid Kick Warrior Challenge

This Master Roshi inspired fitness challenge will challenge warriors to complete a series of exercises mimicking the training Master Roshi put young Goku and Krillin through as he prepared them for their first wourld tournament.

Do you Dragon Ball fans remember when young Goku and Krillin first trained under Master Roshi? Their training included zero fight training but a handful of functional tasks. The two did not understand his training methods but remained patient, followed every direction and as a result, came out to be fierce competitors. But what exactly did Master Roshi have them do?

Here's the breakdown:

Morning Run

Run from dinosaurs

Run to deliver milk


Cross rivers

Swim from sharks

Climb up steep mountains


Plow dirt with hands

Shovel and remove dirt

Dodge bee stings

Push large boulders

This Master Roshi inspired fitness challenge will challenge warriors to complete a series of exercises mimicking the training Master Roshi required young Goku and Krillin to complete before they could enter the world tournament.

Who's This For?

Suitable for all levels

Challenge Benefits:

Challenge speed and agility

Challenge cardiovascular endurance

Challenge muscular endurance and strength

Training Equipment Required:

Medium to Heavy Dumbbells


Pull upbar

Warm Up:

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

Master Roshi's Fitness Challenge

Run 1 mile > Mimicking run with Master Roshi

Jump Rope 250x > Mimicking skipping

DB Step Ups 25x ea. leg > Mimicking climbing stairs

Pull Ups 25x > Mimicking swimming

DB Walking Lunges 25x ea. leg > Mimicking crossing river

Famers Walk 2 minutes > Mimicking wheelbarrowing dirt

Bearcrawls 2 minutes > Mimicking plowing dirt with hands

DB Swings 50x > Mimicking shoveling and removing dirt

Push up Lateral Box Jump > Mimicking dodging bee stings

Exercise Alternatives:

Pull up > Deadhang or dumbbell backrows

DB swings > Squat + front shoulder raise

Lateral box jump > Skater

Coach Saikou Notes:

  • This challenge was created to test speed, agility, endurance and strength.

  • As you complete the exercises, put yourself in the warriors shoes and think about each functional workout Master Roshi had young Goku and Krillin complete.

  • 1 Mile run should be completed on flat ground.

  • Plyo box should be at least knee height.

  • When completing push up + lateral box jump exercise, you are required to complete a push up on both sides of the box after each lateral jump which would total to 50x push ups at the end of the exercise.

  • Dumbbells resemble the milk trays Goku and Krillin had to hold during some exercises.

Pyramid Kick Challenge

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.


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