This anime inspired fitness challenge was inspired by One Piece's eerie and psychotic, but intelligent villains, Captain Kuro.
One Piece has a list of villains that challenged Luffy and his One Piece crew throughout their journey to find the One Piece but one of the most psychotic villains they encountered was at the start of their adventure, Captain Kuro. Captain Kuro acted as a servant for Kaya, a young woman who was born into wealth, but Captain Kuro was actually a pirate himself and his end goal was to kill her and inherit the families wealth. Captain Kuro has a number of abilities such as super speed, agility, martial arts skills and his main, deathly skill, the Out of The Back Attack which puts him into a state similar to hypnosis which increases his speed to maximum levels and causes him to go into a killing spree with his swords. This Anime Inspired Fitness Challenge, Captain Kuro Challenge will challenge warriors to hypothetically go up against Captain Kuro requiring warriors to punch, kick, jump and move at some of their fastest speeds to maneuver around Captain Kuro's sword attacks.
Who's This For?
Although this challenge is suitable for all levels, warriors should modify exercise repetition and time length based on experience.
Captain Kuro Challenge Benefits:
Improve cardiovascular endurance
Improve muscular endurance
Improve muscular strength
Improve mobility
Improve agility
Workout Implementation:
Any of Initial Mile's fitness challenges can be completed once a week, bi-weekly or even monthly to test your skills and fitness levels.
Training Equipment:
Pull-Up Bar
Jump Rope
Plyobox
Workout Details:
Complete one set for each exercise in sequential format with minimal rest between each exercise. The goal is to complete the fitness challenge as fast as you can.
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.
Captain Kuro Challenge Workout:
Sprawl + Jab + Cross
Jump Rope
Pull-Ups
Round House Kicks
Plank Shoulder Taps
Box Jumps
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Jump Rope > Shadow Jump Rope
Pull-Ups > Dead hang (5 sec.)
Box Jumps > Squat Jumps
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.
When performing the sprawl, drop to the ground into a push-up position and immediately jump back up into your fight stance to execute the jab and cross punch then repeat.
Pull Up Tips: Pull ups should be completed with a wide grip and bringing your chin over the bar.
When completing the shoulder taps, stabilize your hips to prevent rocking left and right.
Complete the box jumps with a plyobox or elevated surface at knee height or higher.
Complete jump roping on a soft surface to decrease the impact on joints.
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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