Our One Piece Workouts Database is one of the largest mini-databases on the entire site, but you guys are consistently requesting more.
The number of characters we could bring in there is endless.
That said, we’re coming in with Charlotte Cracker, AKA Thousand Arms!
We also have a ton of behemoths, probably the most stemming from one spot leading into our Anime Workouts Database, coming from One Piece characters – but I’m still going to be building this one around bodyweight training.
Thousand Arms’ physique is one that allows for it, so I want to take advantage of it whenever we can to get you guys more workouts consistently coming into the calisthenics workouts.
Charlotte Cracker Stats:
Real Name: Charlotte Cracker
Height: 10’1
Weight: N/A
Anime: One Piece
Powers: Yes
Charlotte Cracker is massive.
As mentioned above, he comes in as another behemoth in our category of anime male characters.
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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Charlotte Cracker 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.
Take The One Piece Workout Placement Quiz Now!
Charlotte Cracker 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 Charlotte Cracker I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
“Thousand Arms” Charlotte Cracker is the tenth son and 15th child of the Charlotte Family and the oldest triplet brother of Custard and Angel. He is also one of the Three Sweet Commanders of the Big Mom Pirates and serves as Totto Land’s Minister of Biscuits, governing Biscuits Island.
From there we can move down into a small breakdown for his appearance, just so we can discuss how we’re utilizing it as we move into our workout build.
Here’s how they break it down for us:
Cracker is a muscular man of notable height, at 307 cm. He has mostly short, purple hair with a long, baguette-like bun tied at the back of his head and a pair of thin, pointed strands on either side that appear to spark like firecrackers. A very large scar covers his right eye and he has small wrinkles around both eyes. Cracker is shirtless and wears a kilt with decorative biscuits adorning it as well as shin length brown boots on his lower half. On his right shoulder, he wears a large brightly colored pauldron that has a pink polka dot cape attached to it.
More of what we already knew, but good to get the breakdown nevertheless.
And although he is 10’1, we’re still going to be training with bodyweight training due to his overall aesthetic; which is lean and toned more than extremely massive and muscular.
That said, when we move down into his Powers and Abilities we can add this to our research:
As one of the Three Sweet Commanders of the Big Mom Pirates, Cracker’s authority in the crew is second only to his mother’s. As the Minister of Biscuit, Cracker rules over Biscuits Island and is responsible for procuring and distributing biscuits to whoever needs them. He is also capable of commanding large fleets into battle.
Cracker’s voice and presence alone are enough to cause nearby homies to shrink away and wither in fear, indicating that his power commands tremendous fear and respect among his fellow crewmates. His bounty of 860,000,000 indicates that the World Government considers him highly dangerous and threatening to their operations. His power and influence is so great that when he was defeated, Sweet City was put into a state of lockdown. Big Mom was also confident that Cracker could defeat Monkey D. Luffy, who managed to bring down Donquixote Doflamingo, further testifying to his combat strength. Though Urouge of the Worst Generation managed to defeat one of his fellow Sweet Commanders, Cracker defeated him afterward, though he did not manage to kill the Supernova.
In battle, Cracker has displayed exceptional skill in deception and trickery; when fighting Luffy, he made it appear as though he had Devil Fruit powers related to multiplying limbs and weapons. and when Luffy landed a powerful Gomu Gomu no Kong Gun on his armor, Cracker had it cough up blood-like jam in order to appear badly wounded by the blow. He was able to effectively deceive the entire World Government and the Marines despite being an infamously powerful pirate, being able to conceal his true identity and make his Biscuit Soldier pose as himself to the point his bounty poster depicts the Soldier and not him.
This tells us a lot about his, but not much about what we’ll be working on.
They also go on to discuss his Devil Fruit, which allows him to create and manipulate biscuits at will, but to stick to what we’ll need to learn about to build our workout I’ll be moving into his physical abilities section:
Cracker has also shown immense amounts of stamina, being able to fight and chase after Luffy for eleven hours. He has extraordinary strength, able to wield Pretzel, a very large sword, while maintaining sufficient speed to keep up with Luffy. In the anime, he is shown being able to clash evenly with Luffy, who was in Gear 4, and pushing him back with Pretzel.
Which makes what we need to work on much more clear here.
The goals for our Charlotte Cracker Inspired Workout are going to be:
- Charlotte Cracker’s Muscular but Lean and Toned Aesthetic
- Charlotte Cracker’s Immense Stamina and Speed
- Charlotte Cracker’s Extraordinary Strength
To accomplish this we won’t be doing anything that crazy and instead will actually be looking to build it out more minimalist than not.
That said, we have Beginner Workouts you can start with if it seems a bit too advanced to jump into.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Charlotte Cracker Workout Routine
Training Volume:
4 days per week
Explanation:
For this one we’re going to be building around Charlotte Cracker’s aesthetic, strength and endurance so we’ll have 4 days a week of training, 2 of which will be full body splits and endurance, and 2 that are focused on either upper or lower body, and core work.
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Charlotte Cracker Workout Routine: Sample Workout Schedule
Monday: Upper Body Focused Calisthenics Work and Core
Tuesday: Full Body Calisthenics Work and Endurance
Wednesday: Optional Endurance Work
Thursday: Lower Body Focused Calisthenics Work and Core
Friday: Full Body Calisthenics Work and Endurance
Saturday: Rest Day
Sunday: Rest Day
Charlotte Cracker Workout: Upper Body Focused Calisthenics Work
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Regular Push Ups (Can Scale on Knees)
4×25
Skull Crushers (Calisthenics)
4×20
Wide to Close Push Ups (Can Scale on Knees)
4×20
Dips (Can Scale using Chair)
4×20
Pull Ups (Can Scale to Pikes)
4×10
Core Work:
Forearm Plank
3×60 Seconds
V-Ups
3×30
Leg Raises (Lying or Hanging)
3×25
L-Sit Hold
3×15 Seconds
Charlotte Cracker Workout: Full Body Focused Calisthenics Work and Endurance
For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
Optional Endurance Work:
Complete 30-60 Minutes of Varied Cardio.
Switch this up between HIIT, slow steady endurance, and other variations (resources provided under endurance training day).
Charlotte Cracker Workout: Optional Endurance 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:
Charlotte Cracker Workout: Lower Body Focused Calisthenics Work
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Air Squats (Can Scale Using Chair)
4×25
Glute Bridges
4×20
Bulgarian Split Squats
4×20 each leg
Alternating Pistol Squats (Scale Using Chair)
4×20 total
Box Jumps
4×10
Optional Core Work:
Forearm Plank
3×60 Seconds
Sit Ups
3×30
Russian Twists
3×25
Hollow Hold
3×15 Seconds
Charlotte Cracker Workout: Full Body Focused Calisthenics Work and Endurance
For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
Optional Endurance Work:
Complete 30-60 Minutes of Varied Cardio.
Switch this up between HIIT, slow steady endurance, and other variations (resources provided under endurance training day)
Charlotte Cracker Workout: 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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