Roronoa Zoro Calisthenics Workout: Your Favorite Swordsman!

Last updated on September 12th, 2023 at 06:46 am

We’re bringing back another awesome character for some calisthenics training this week.

We already brought back Satoru Gojo from Jujutsu Kaisen and now it’s time to add a Zoro inspired calisthenics workout to our growing list of One Piece Inspired Workouts.

Zoro has always been one of the top requested One Piece characters, so it’s only right we add on to our original Zoro Inspired Workout with a new spin revolving around strictly bodyweight training.

Our favorite swordsman is ripped, and he has only got more jacked as the show goes on.

He has come in at number two among our list of the most popular One Piece characters of all time and even made the top ten, coming in at number nine among the most powerful One Piece characters.

That makes our calisthenics take of his workout one that I’m sure will be a hit among members taking our One Piece Workout Placement Quiz.

Roronoa Zoro Stats:

Real Name: Roronoa Zoro

Height: 5’10-5’11

Weight: 187 lbs.

Anime: One Piece

Powers: No

Zoro wouldn’t be considered tall if we were comparing him to male celebrities we’ve seen – but as we are comparing him to male anime characters he’s actually quite tall.

Obviously if we factor in some of the insanely tall behemoths, especially from One Piece, that we’ve seen in our Anime Workouts Database, he is quickly dwarfed.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Zoro Calisthenics Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best One Piece Inspired Workout?
Take The One Piece Workout Placement Quiz Now!

Zoro Calisthenics Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

Even though we’ve already gone through all of Zoro’s abilities in our original weight training routine, we’re going to be breaking it down again here being that it’s been a while and we surely have a ton of new people coming in on a calisthenics version.

For that we’re going to be pulling directly from his Wiki Fandom page, which leads us off with this as his initial bio:

Roronoa Zoro, also known as “Pirate Hunter” Zoro, is the combatant of the Straw Hat Pirates, and one of their two swordsmen. Formerly a bounty hunter,^[5] he is the second member of Luffy’s crew and the first to join it, doing so in the Romance Dawn Arc.

As a master of Three Sword Style, a swordsmanship style which he created during his childhood training in Shimotsuki Village, Zoro is among the three most powerful combatants of the Straw Hats, alongside Luffy and Sanji. His dream is to become the greatest swordsman in the world, in order to honor a promise he made to his deceased childhood friend Kuina.

In addition to his infamy as one of the Straw Hats and as a former bounty hunter, Zoro is also regarded as one of twelve pirates who are referred to as the “Worst Generation”.

From there we can move into his abilities section, which is extremely long.

But, we can break it down piece by piece to be able to really make the best workout.

Here’s how they lead us off:

Zoro has devoted his life to becoming a powerful swordsman and fighter, and in his time as a bounty hunter and later the combatant of the Straw Hat Pirates, he has become extremely well-renowned for his exemplary abilities and accomplishments in battle.

By the time he met Luffy, Zoro had established himself as a fearsome bounty hunter in the East Blue, so much so that Koby had heard he was a “demon in the form of a man”. His accomplishments in hunting pirates were significant enough to earn him the epithet of “Pirate Hunter”, which he remains known by even after becoming a pirate. When Zoro dueled Dracule Mihawk, his former partners Johnny and Yosaku were completely confident that he would win due to Zoro’s dominance over East Blue opponents, though they were ignorant to the fact that the East Blue is the weakest of the world’s seas. Indeed, Zoro was utterly outclassed by Mihawk, a Warlord of the Sea from the Grand Line. Since that defeat, he promised to never lose a battle again. 

Alongside Luffy and Sanji, Zoro is considered one of the Monster Trio of the Straw Hats due to his strength. Zoro’s infamy has frequently been treated as second only to his captain, and in some instances he has even been mistaken as the leader of the Straw Hats due to his more extensive reputation; onlookers have also wondered how he could not be the captain after seeing demonstrations of his power.

We’ve actually seen some training scenes for Zoro in the anime and he trains with massive weights – which we already have our original Zoro Inspired Workout to accomplish – but as we know, for this one we’ll be sticking to calisthenics.

Which means we definitely have our work cut out for us.

Each section of Zoro’s abilities is massive in length, but we’ll take a bit of the intro of each to help us out, moving into what they give us for his overwhelming strength:

Zoro possesses immense physical strength, and frequently spends his time at sea lifting incredibly large and heavy weights to keep growing stronger. Zoro’s strength plays a large role in his abilities as a swordsman, as his strikes possess a great amount of power and range in their cutting ability. Thanks to his strength, Zoro is capable of clashing equally with superhumanly large and powerful opponents, and can send normal opponents flying away with ease. Although he initially had trouble cutting Mr. 1’s skin due to the latter’s Devil Fruit, Zoro’s strikes had enough power to knock the powerful martial artist to the ground. Zoro was able to clash with the likes of Kaku, a superhuman assassin whose strength was further increased by his Zoan transformation, and even managed to overpower him after flexing his biceps and performing his Nigori-Zake attack.

In this section they make mention to the weight training I brought up – but I’m confident we can use progressive overload and intensity to really scale this one up with just bodyweight training.

When they move onto his speed and agility they start off that section by stating:

Although he is typically a strong, bruising fighter, Zoro has frequently demonstrated tremendous speed and agility to pursue opponents and avoid their attacks. He is considered one of the faster Straw Hats due to his physical power increasing his running ability, although it is difficult to quantify his speed in a race due to his tendency to become lost. Similar to his crewmate Brook, he can cut opponents in the blink of an eye and even unsheathe and re-sheathe the sword before opponents can react. In his duel with the zombie master swordsman Ryuma, the two of them were able to parry the other’s attacks before the onlookers even registered that they had performed attacks, only noticing once the strikes took effect on their surroundings. At Whisky Peak, he overwhelmed a hundred bounty hunters at once with his speed, and was capable of dodging the many bullets they fired at him.

And, finally, the last piece of the puzzle is his durability and endurance, which they start off by sharing:

Zoro has an immense level of durability and endurance, having survived numerous serious injuries and oftentimes continuing to fight and move around while afflicted with them. This was first shown in Orange Town when he kept fighting after being stabbed in the torso by Buggy, to the point of even lifting and carrying a large and heavy cage with Luffy in it. After briefly resting, he fought and defeated Buggy’s top henchman Cabaji; despite Cabaji deliberately trying to target his wound, Zoro one-upped him by cutting his wound open more and remaining steadfast despite the blood loss. During his battle against Mr. 1, Zoro received a rapid series of cuts so powerful that they tore apart the pillar behind him and caused it to collapse. But although Zoro lost a tremendous amount of blood from these strikes, he not only was able to quickly get back up and defeat Mr. 1, but also maintained enough mental clarity to avoid the falling debris from the destroyed pillar. Following this battle, Zoro was able to continue fighting against the Baroque Works forces without receiving medical attention.

Clearly Zoro’s abilities aren’t made up with just one piece…

See what I did there?

We are going to need a full rounded regime for this one, so you can expect some high intensity and high volume – but it will also be very scalable for anyone looking to get in as a beginner.

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Zoro Calisthenics Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’re going to be training with 4 days of calisthenics (we need to really focus in on Zoro-like strength) that you will need to use progressive overload to scale up each week and gain muscle and speed over time – and then a day devoted to a Swordsman Calisthenics Circuit Test and a bonus day for endurance work if you’re able to tack that on with your scheduling.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Zoro Calisthenics Workout Routine: Sample Schedule

Monday: Upper Body Focused Calisthenics and Circuit Training

Tuesday: Lower Body Focused Calisthenics and Circuit Training

Wednesday: Optional Endurance and HIIT Work

Thursday: Upper Body Focused Calisthenics and Circuit Training

Friday: Lower Body Focused Calisthenics and Circuit Training

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Zoro Calisthenics Workout Routine: Upper Body Focused Calisthenics and Circuit Training A

Warm Up:

Walk 5-10 Minutes

Workout: 

Decline Push Ups

4×25

Sit Ups

4×20

Dips

4×15

Pull Ups

4×10

Blowout Circuit: 5 Rounds

5 Double Unders

5 Push Ups

5 Double Unders

5 Close Push Ups

5 Double Unders

5 Wide Push Ups

Zoro Calisthenics Workout Routine: Lower Body Focused Calisthenics and Circuit Training A

Warm Up:

Walk 5-10 Minutes

Workout: 

Air Squats

4×25

Lying Leg Raises

4×20

Glute Bridges

4×15

Alternating Step Ups

4×10

Blowout Circuit: 3 Rounds

60 Second Wall Sit Hold

30 Double Unders

10 Half Burpees

Zoro Calisthenics Workout Routine: Swordsman Calisthenics Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Swordsman Calisthenics Circuit Test: Complete For Time

Complete 5 Rounds:

Run 400M

30 Sit Ups

25 Pike Push Ups

20 Air Squats

15 Hanging Knee Raises

10 Clap Push Ups

Zoro Calisthenics Workout Routine: Lower Body Focused Calisthenics and Circuit Training B

Warm Up:

Walk 5-10 Minutes

Workout: 

Split Squats

4×25

Lying Leg Raises with Hip Thrust

4×20

Double Unders

4×15

Side Lunges

4×10 each leg

Blowout Circuit: 3 Rounds Descending Reps

First Round 20 – Second Round 15 – Third Round 10

Movements:

Box Jumps

Wide to Close Squats

Zoro Calisthenics Workout Routine: Upper Body Focused Calisthenics and Circuit Training B

Warm Up:

Walk 5-10 Minutes

Workout: 

Close to Wide Push Ups

4×25

Sit Ups with Twist

4×20

Plank to Push Ups

4×15

Chin Ups

4×10

Blowout Circuit: 3 Rounds Descending Reps

First Round 20 – Second Round 15 – Third Round 10

Movements:

Inch Worm Push Ups

Planking Knee Taps

Zoro Calisthenics Workout Routine: Optional Endurance or HIIT Work

For your endurance or HIIT days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

Zoro Calisthenics Workout Routine: Bonus Training Resources

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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