Jason Statham Workout

Day 5 Cumulative Movements

This workout is designed to be metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through, as opposed to a circuit workout in which you repeatedly cycle back through the same movements.

Warm-up (part 1): Rowing.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason’s distance: 2149m.)

Warm-up (part 1): The Bear Crawl and Crab Walk.
Alternate between the bear crawl for a distance of 15m and the crab walk for 15m. Repeat until you’ve done five 15m increments of each.

Workout: one round through a series of exercises.
Directions: do one set of each movement, completing all of the prescribed number of reps before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one, so try to get through it as quickly as possible by minimising rest.

Jason’s Circuit Workout (Jason’s Time: 23:53)

Exercise Reps Weight
7m Fat Rope Climbs 5 Body
Front Squats 5 85kg
Ball Slams 5 12.5kg
15m Rope Pulls 10 40kg
Bench Press 10 80kg
Ball Slams 10 12.5kg
Chin-ups 15 Body
Dips 15 Body
Ball Slams 15 10kg
Resisted Fat Rope Pulls 20 (no weights)
Smashes 20 (no weights)

Day 6 Contextual Effort

This can be any activity or sport that you enjoy doing. If this is of significant duration and intensity it should be considered as part of your training. In Jason’s case, the goal was to get outside and maintain an activity non-stop for over an hour to build some endurance (training the aerobic energy pathway).

Workout: one-hour-plus mountain trail run. Jason’s time: 73 minutes.

Day 7 Rest