Secret Invasion finale aired on Disney Plus today, and members of The SHJ Army can wrap up an awesome series or go and binge watch it and learn all about the Skrulls and the Super-Skrull!
I’ve been waiting for this one for a while, and had a feeling we were going to see this, with my thoughts even more confirmed when they released Super Skrull into Marvel Snap not too long ago – so I have just been waiting for the perfect time to finally put the workout live on the site.
Super-Skrull will be joining our Marvel Inspired Workouts as another massive physique – so you better be ready to lift some heavy weights for this one.
Super-Skrull Stats:
Real Name: Kl’rt
Height: 6′
Weight: 625 lbs.
Comics: Marvel
Powers: Yes
Super-Skrull comes in at just 6’0 and while he is gigantic in mass (he’s jacked) he actually comes in around half a foot shorter than what we’d consider a behemoth among male characters within both our Superhero Inspired Workouts and out Anime Inspired Workouts.
That said, he would be considered right around average height among male superhero characters we’ve had join our SHJ databases.
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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Super-Skrull 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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Super-Skrull 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.
To learn more about Super-Skrull I’ll be pulling right from Kl’rt’s Wiki Fandom page starting with a bit about his background here:
Kl’rt was a member of the Skrulls race. Years before he became the Super-Skrull, he was a decorated soldier in the Skrull army. This led a wealthy Skrullian countess from the planet Zaragz’na to be betrothed to him. He spawned two children, a son, Sarnogg, and a daughter, Jazinda. Kl’rt favored his son and despised his daughter. However, Kl’rt’s duty and devotion as a soldier kept him away from his family, most notably when he fought in the Battle of Harkoon. However, after a string of defeats, the disgraced Kl’rt was turned away by his mate, banished from Z’aragz’na, and was no longer allowed to see his son. Over the years Kl’rt secretly kept tabs on his old life.
I do want to point out that there are also Super-Skrulls, plural, and we can draw some information from them as well to make sure we have a good amount of background information to compare to what we get in Secret Invasion.
Here’s a bit of what they tell us about them for the Super-Skrull’s Wiki Fandom:
The Super-Skrulls are the elite shock troops, infiltrators, and special operatives of the Skrull Empire. Super soldiers who have been given super powers, usually those of Earth’s heroes but also that of other aliens (e.g. Shi’ar Imperial Guard or the Silver Surfer). Originally their powers were technological in nature (e.g. cybernetic implants) which simulated those powers, but eventually the Skrulls were able to give the Super-Skrulls those super powers at the genetic level. Super-Skrulls can be Skrull warriors who volunteered to undergo the enhancement to become Super-Skrulls. They can also be lab-grown clones who were “born” as Super-Skrulls.
Either way we go about it we’ll be dealing with extremely powerful characters, but I think THE Super-Skrull makes the most sense for us to really dive deeper into and build this workout around.
Before we move down into his specific powers I do want to pull another piece from his history section as they tell us how he became the Super-Skrull:
Under the rule of Emperor Dorrek VII, Kl’rt became the first Super-Skrull. He was endowed with the powers of the Fantastic Four and sent to Earth to conquer it after the Fantastic Four thwarted their previous invasion attempt. With powers that were stronger than his foes’, the Super-Skrull was more than a match against the Fantastic Four. The team’s leader, Mr. Fantastic, deduced that Kl’rt’s powers were artificial and beamed to him from the Skrull throneworld, so he built a jamming device that cut off the Super-Skrull’s power source. Powerless, Kl’rt was imprisoned inside a dormant volcano.
When we eventually move down into his abilities section we learn that he has the Skrull shape-shifting, which they describe here:
Skrull Shape-Shifting: Like other Skrulls, Kl’rt is a shape-shifter. Thus he has the ability to rearrange the molecules of his body at will into any form, shape or being perceived that he chooses. This allows him him to imitate the appearance of any of the four members of the Fantastic Four, as well as their powers.
They also go on to break down all of the powers he gained from the Fantastic Four, including invisibility, pyrokinesis, elasticity, flight and more.
They also give us the breakdown of the powers he gets from The Thing, which are as follows:
Superhuman Strength: The Super-Skrull possesses superhuman strength beyond the natural limits of the finest Skrull. Kl’rt’s superhuman strength is sufficient enough to lift 100 tons or more. The Super Skrull has a force high enough to hurt incredibly tough beings like The Silver Surfer or Thor.
Superhuman Stamina: The Super-Skrull’s muscles produce less fatigue toxins during physical activity than the muscles of normal Skrull.
Superhuman Durability: The Super-Skrull is far tougher and more resistant to injury than normal Skrulls.
You can probably tell why I specifically pulled that section and separated it from the other powers, being that we’ll be focusing on the superhuman strength as one of the big goals here.
And then there is one last thing I want to share before we move into naming the specific goals we’ll want to shoot for in our training.
Even before he became Super-Skrull, our Super-Skrull went through Skrull Military training, which they describe as follows:
Skrull-Military Training: The Super-Skrull is an excellent hand-to-hand combatant, having been extensively trained in the art of warfare by the Skrull military.
Aviation: Kl’rt is trained in the use of the advanced warp-drive starships of the Skrull-military.
Unarmed Combat: Kl’rt is trained in the unarmed combat of the Skrull-military, he is also quite experienced after his involvement in the Kree-Skrull War, fighting the Fantastic Four, and the Annihilation Wave.
Marksmanship: Kl’rt is trained in the use of the ranged energy-weaponry of the Skrull-military.
We’ll be tacking on agility and body control for this one as well.
That makes the goals for our Super-Skrull Inspired workout as follows:
- Super-Skrull’s Massive Jacked Aesthetic
- Super-Skrull’s Superhuman Strength and Stamina
- Super-Skrull’s Military Style Training
For this, as I already mentioned, we’re going to be training with weights, but we’re not going to just go all out heavy training like you may have thought.
While we do have to focus on Super-Skrull’s massive physique and The Thing’s superhuman strength – we also have to account for the military training and the other members of The Fantastic Four who make this routine more set to be a hybrid training system with both weights and calisthenics.
On top of that, we have to account for Super-Skrull’s superhuman stamina which blends well with the military training, so we’ll also have an intensity and cardio factor to bring to the table here.
If this one seems a bit high volume you can also start with one of our Beginner Workouts, with the Beginner Behemoth Workout being the best place to start.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Super-Skrull Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Mr. Sakamoto (especially in his Skinny Form). This will help us build his enhanced strength while also keeping that assassin-feel to the programming. I’ll also give you optional core work and endurance each day that you can add-on however you’d like, as well as a World’s Best Assassin Circuit Test to complete weekly, biweekly or monthly.
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.
Super-Skrull Workout: Sample Schedule
Monday: Kl’rt Hybrid Chest and Triceps
Tuesday: Kl’rt Hybrid Legs, Calves and Core
Wednesday: World’s Best Assassin Circuit Test
Thursday: Kl’rt Hybrid Shoulders, Traps and Core
Friday: Kl’rt Hybrid Back and Biceps
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Super-Skrull Workout: Kl’rt Hybrid Chest and Triceps
Warm Up:
Incline Treadmill Walk
10-20 Minutes
Compound Lift:
Incline Dumbbell Press
Warm-up: 2-5 sets at 40-65% of your first set x 3-6
Working Sets:
Set 1: 100% x 4-6
Set 2: 85-95% x 6-8
Set 3: 70-80% x 8-12
Set 4: 60-70% x 12-15
Accessory Work:
Cable Tricep Pushdowns with Rope
3×15
Hammer Strength Press
3×12, 10, 8
Dips
4×10
Chest Flys
3×12
Close to Wide Push Ups
3×30
Optional Assassin Core:
Hollow Hold
3×30 seconds
Sit Ups
3×20-30
Lying Leg Raises
3×20-30
Optional Endurance Work:
20-30 Minutes of Varied Cardio
Super-Skrull Workout: Kl’rt Hybrid Legs, Calves and Core
Warm Up:
Incline Treadmill Walk
10-20 Minutes
Compound Lift:
Back Squat
Warm-up: 2-5 sets at 40-65% of your first set x 3-6
Working Sets:
Set 1: 100% x 4-6
Set 2: 85-95% x 6-8
Set 3: 70-80% x 8-12
Set 4: 60-70% x 12-15
Accessory Work:
Seated Calf Raises
3×15
Leg Press
3×12, 10, 8
Double Unders
4×15-20
Hanging Leg Raises
3×12-15
Double Unders
3×20-30
Optional Assassin Core:
L-Sit Hold
3×30 seconds
Cable Crunches
3×20-30
Russian Twists
3×20-30
Optional Endurance Work:
20-30 Minutes of Varied Cardio
Super-Skrull Workout: Fantastic Four 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!)
Fantastic Four Circuit Test: Complete 3 With Descending Reps Each Round (20-15-10)
20-15-10
Kettlebell Deadlifts
Push Ups
Box Jumps
Super-Skrull Workout: Kl’rt Hybrid Shoulders, Traps and Core
Warm Up:
Incline Treadmill Walk
10-20 Minutes
Compound Lift:
Overhead Press
Warm-up: 2-5 sets at 40-65% of your first set x 3-6
Working Sets:
Set 1: 100% x 4-6
Set 2: 85-95% x 6-8
Set 3: 70-80% x 8-12
Set 4: 60-70% x 12-15
Accessory Work:
Barbell Shrugs
3×15
Standing Shoulder DB Front Raises
3×12, 10, 8
Handstand Push Ups
4×6-10
Lateral Raises (Light)
3×20-30
Kettlebell Swings
3×20-30
Optional Assassin Core:
Superman Hold
3×30 seconds
Sit Ups with Twist
3×20-30
Hanging Knee Raises with Twist
3×20-30
Optional Endurance Work:
20-30 Minutes of Varied Cardio
Super-Skrull Workout: Kl’rt Hybrid Back and Biceps
Warm Up:
Incline Treadmill Walk
10-20 Minutes
Compound Lift:
Deadlift
Warm-up: 2-5 sets at 40-65% of your first set x 3-6
Working Sets:
Set 1: 100% x 4-6
Set 2: 85-95% x 6-8
Set 3: 70-80% x 8-12
Set 4: 60-70% x 12-15
Accessory Work:
Alternating Bicep Curls
3×10 each arm
Wide Grip Pulldowns
3×12, 10, 8
Chin Ups
4×15-20
High Cable Curls
3×12-15
Cable Rows
3×15-20
Optional Assassin Core:
Plank Hold
3×60 seconds
Bicycle Crunches
3×30-50
Hanging Leg Raises
3×20-30
Optional Endurance Work:
20-30 Minutes of Varied Cardio
Super-Skrull Workout: Optional 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
Super-Skrull Workout: Optional Additional 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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