I mentioned last week that Hooded Justice was joining our Watchmen Inspired Workouts.
So, being that you already knew he was on the way, I figured we’d start the week with him.
We’re working on bringing you guys your requested Unofficial Watchmen Workout Booklet to join our massive lineup of Unofficial Workout Booklets, and Hooded Justice is the last character we needed to make that happen.
Although, I should say: he definitely won’t be the last Watchmen character to make it into our Superhero Workouts Database.
Hooded Justice Stats:
Real Name: Unknown
Height: N/A
Weight: N/A
Comics: Watchmen
Powers: No
Even though it is cool that there isn’t a ton of information about Hooded Justice out there (meaning his name, height and weight), for this specific section it doesn’t really do us any good.
The funny part is his Wiki Fandom pages don’t even break down his appearance, which we’d normally look to see “tall” or “average” height listed.
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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Hooded Justice 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.
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Hooded Justice 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.
To learn more about Hooded Justice we’ll be pulling right from his Wiki Fandom page starting with this:
Hooded Justice was the first masked vigilante. A violent and brutal seeker of justice, he inspired several others to don costumes, masks, and gimmicks, later joining the Minutemen along with them. His real identity was kept secret even from his fellow crimefighters, and remained as such when he vanished in 1955. His real identity is never conclusively revealed but in Hollis Mason’s book it is suggested to be circus strongman Rolf Müller.
They even tell us a bit more about his origins here:
At some point, a German-American man decided to become a violent, crime fighting vigilante, donning a hood and cloak to hide his identity. He first made his public appearance in the autumn of 1938 when he violently stopped a gang from assaulting a young couple. A week later, he intervened in an armed robbery at a supermarket. It was his second appearance in which the public gave him his name, Hooded Justice.
While we are normally are used to seeing each individual “power” and ability broken down into some extra depth, Hooded Justice’s abilities are merely listed for us, but still useful nonetheless.
Especially considering the fact that we’ve seen over a thousand characters at this point and can basically break down each individual ability by heart now anyways.
Here’s what they list for us:
- Hand-to-Hand Combat (Advanced)
- Wrestling
- Peak Human Condition
- Stealth
- Intimidation
- Acrobatics
Which gives us a pretty good idea of what we’re working around for this one.
The goals for our Hooded Justice Inspired Workout are going to be:
- Hooded Justice’s Peak Human Conditioning
- Hooded Justice’s Acrobatics
- Hooded Justice’s Muscular Physique (Especially if he was Rolf Muller)
To achieve this we’re going to be utilizing calisthenics training but tacking on a bit of what we’ve seen from real life acrobats and gymnasts with holds and other movements to not only be extremely strong and nimble, but also have an extremely strong core.
You can scale this one down pretty easily, or even start by tackling our Beginner Ninja Workout to start and work your way up to this one.
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Hooded Justice Workout Routine
Training Volume:
3-5 days per week
Explanation:
As I mentioned above: we’re going to be utilizing calisthenics training with the addition of some acrobat and gymnast style training we’ve seen in our Celebrity Workouts that include holds and other movements. That will be done 3 days a week while we will also look to work on solely our endurance one day a week with long distance cardio (or high volume), and a final day per week devoted to a Vigilante Circuit Test that you can use weekly, biweekly or monthly.
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Hooded Justice Workout: Sample Workout Schedule
Monday: Acrobat Vigilante Training A
Tuesday: Vigilante Circuit Test
Wednesday: Acrobat Vigilante Training B
Thursday: Peak Human Conditioning Endurance Work
Friday: Acrobat Vigilante Training C
Saturday: Active Rest Day
Sunday: Rest Day
Hooded Justice Workout: Acrobat Vigilante Training A
Warm Up:
10-30 Minute Varied Cardio
Walk/Bike/Run/Elliptical/Row/etc.
Workout:
Superset One:
A. Decline Push Ups
3×20-30
B. L-Sit Holds
3×20-30 seconds
Superset Two:
A. Air Squats
3×15-20
B. Chin Ups
3×5-12
Superset Three:
A. Sit Ups
3×15-20
B. Dips
3×10-15
Hooded Justice Workout: Vigilante 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!)
Vigilante Circuit Test: Complete 4 for Time
10 Wall Climbs
20 Box Jumps
30 Explosive Push Ups
20 Jumping Lunges
10 Dips
Hooded Justice Workout: Acrobat Vigilante Training B
Warm Up:
10-30 Minute Varied Cardio
Walk/Bike/Run/Elliptical/Row/etc.
Workout:
Superset One:
A. Wide to Close Push Ups
3×20-30
B. Hollow Holds
3×20-30 seconds
Superset Two:
A. Glute Bridges
3×15-20
B. Bodyweight Rows
3×5-12
Superset Three:
A. Hanging Leg Raises
3×15-20
B. Plank to Push Ups
3×10-15
Hooded Justice Workout: Peak Human Conditioning Endurance Work
For your endurance, HIIT or MMA/Parkour 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
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Hooded Justice Workout: Acrobat Vigilante Training C
Warm Up:
10-30 Minute Varied Cardio
Walk/Bike/Run/Elliptical/Row/etc.
Workout:
Superset One:
A. Incline Push Ups
3×20-30
B. Superman Holds
3×20-30 seconds
Superset Two:
A. Lunges
3×10-15 each leg
B. Pull Ups
3×5-12
Superset Three:
A. V-Ups
3×15-20
B. Chair Dips
3×10-15
Hooded Justice 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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