Last updated on October 2nd, 2021 at 09:52 pm
It’s just a Marvel kind of week.
In the last article we drew inspiration from Spidey with a Miles Morales Calisthenics Workout, and now we’re back for a War Machine Workout.
This will actually be the first time War Machine hit the site (second time we had seen Morales), and he was requested after we finally got an Iron Man Workout just a couple weeks ago.
And this one is actually going to be another fun one, adding into our Calisthenics Workout Database within the whole slew of nearly 1,000 workouts within our Workout Database, as we’ll be building it around the fact that James Rhodes is a Marine, making his character extra fun to work with.
We’ve seen a few other characters that are part of the Armed Forces, but we’ll specifically be utilizing calisthenics for Commander Rhodes!
War Machine Stats:
Real Name: James Rupert “Jim” Rhodes
Height: 6’1
Weight: 240 lbs.
Comics: Marvel
Powers: No
War Machine’s 6’1, 240 pounds is actually massive if compared to the majority of celebrities we’ve seen here at SHJ.
To compare that to Dwayne Johnson, he’s 6’4 at the same weight!
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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War Machine Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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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War Machine 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.
Let’s start out by jumping into his Wiki Fandom and learning a bit more about his character before we do anything else.
Here’s the start of his bio:
James “Rhodey” Rhodes was born and raised in Philadelphia, Pennsylvania. As a child he suffered racist abuse from white children in the Grays Ferry area of south Philadelphia, who attacked him while urging him to stay out of their park and keep to ‘his own’. He would go on to be targeted by black gang members as a teen, who believed Rhodes thought he was better than as he focused on his education, rather than joining up with them. He later joined the United States Marines becoming a pilot stationed overseas.
They continue on by telling us about his initial introduction to Tony Stark:
On a mission he was blasted out of the sky by enemy rockets, Rhodey managed to land in one piece and was attempting to get his craft airworthy when inventor Tony Stark, clad in his Iron Man Armor, happened to be passing by. Stark had just completed his original armor, had avenged his fellow prisoner Professor Yinsen, and was trying to make his way to the American defense perimeter. Attacked by enemies, Iron Man proved to Rhodey they were on the same side, and Rhodes allowed him to drain the helicopter’s batteries to recharge his armor. The two then trekked through the jungle together, finally discovering a hidden enemy rocket base. Stealing an enemy helicopter, they destroyed the base, and flew to the nearest American encampment. Before leaving Afghanistan for the United States, Stark offered Rhodes a job as a pilot as soon as his military stint was over. Rhodey initially declined.
Now his actual first meeting with Tony isn’t much to help us build out his routine, but it does help us put together his character and how his life led him to becoming War Machine.
James Rhodes doesn’t have any actual powers, but they do make mention to his abilities as follows:
Skilled Engineer: Rhodes served several tours in Southeast Asia, studying while in the service to become an aviation engineer.
Skilled Aviator: He is a skilled helicopter pilot and is capable of maneuvering most if not all Stark-designed armors.
Skilled Combatant: Rhodes military training made him a very skilled hand to hand combat. He also trained in boxing as a young man.
Skilled Marksman: Aside from his armor’s weaponry, he is a very good marksman.
Skilled Survivalist: With intense military training, he can survive in harsh condition and environments.
If it wasn’t obvious enough, and as I’m sure you could have guessed, most of his abilities are centered around his military training.
That’s one of the reasons why we’ll also be focusing our training around military styled training as well.
So for this one we’ll be seeing another variation of military style training with a Marine-based training system specifically built around calisthenics and cardio.
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War Machine Workout Routine
Training Volume:
6 days per week
Explanation:
Initial Marine Physical Fitness Testing is done by testing Pull-Ups or Push Ups, Sit Ups, and a 3 Mile Run.
We’re going to be utilizing circuit training (for this I’ll be sharing a specific calisthenics/jump rope circuit from our Jump Rope Workouts Database each day) to build your endurance AND calisthenics training, and then pairing that with extra cardio of all different variations; and of course, your Marine Style Trek!
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War Machine Workout Routine: Sample Workout Schedule
Monday: Calisthenics Circuit A and Swim
Tuesday: Basic Daily Calisthenics, Core, Speed and Cardio
Wednesday: Calisthenics Circuit B and Run
Thursday: Calisthenics, Speed and Cardio
Friday: Calisthenics Circuit C and Row
Saturday: Marine Trek
Sunday: Rest
War Machine Workout Day One: Push Day and Swim
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout: Complete 5 Rounds for Time
Regular Skips x 50
Basic Push Ups x 20
Alternating Foot Skips x 50
Air Squats x 20
Boxer Skips x 50
Close to Wide Push Ups x 20
Double Unders x 20
Alternating Pistol Squats x 20 [total]
Swim:
For your swim you’re going to utilize our swim guide from Speedo:
- Speedo’s Beginner Swim Guide
War Machine Workout Day Two: Calisthenics, Speed and Cardio
Main Calisthenics:
Push Ups:
Complete 250 in as many sets as it takes.
Sit Ups:
Complete 150 in as many sets as it takes.
Pull Ups:
Complete 100 in as many sets as it takes.
Extra Calisthenics and Core:
Planks:
Plank a Total of 3 Minutes.
Dips:
Complete 100-200 in as many sets as it takes.
Air Squats or Lunges:
Complete 100-200 in as many sets as it takes.
Speed and Cardio:
The Workout:
Jog 5 Minutes
Walk 1 Minute
Begin 30 Minutes of “On and Off” Sprints:
1 Minute ON: Sprint 7-10+ mph
1 Minute OFF: Walk 2.5-3.5 mph
End Sprints
Walk 1 Minute
Jog 5 Minutes
Cooldown 5 Minutes
War Machine Workout Day Three: Pull Day and Run
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout: Complete Five Rounds
High Knee Skip x 50
Spider-Man Push Ups x20
Regular Skips w/ Side Swipe Practice Every 5 x 50
L-Sit Hold x 30 Seconds
High Knee Skips x 50
Pistol Squats x 20 total
Regular Skips w/ Side Swipe Practice Every 5 x 50
Inch Worm to Explosive Push Up x 10
Run:
Run a 5k (3.1 miles)!
Track it each week and seek to improve.
War Machine Workout Day Four: Calisthenics, Speed and Cardio
Main Calisthenics:
Push Ups:
Complete 250 in as many sets as it takes.
Sit Ups:
Complete 150 in as many sets as it takes.
Pull Ups:
Complete 100 in as many sets as it takes.
Extra Calisthenics and Core:
Planks:
Plank a Total of 3 Minutes.
Dips:
Complete 100-200 in as many sets as it takes.
Air Squats or Lunges:
Complete 100-200 in as many sets as it takes.
Speed and Cardio:
The Workout:
Jog 5 Minutes
Walk 1 Minute
Begin 30 Minutes of “On and Off” Sprints:
1 Minute ON: Sprint 7-10+ mph
1 Minute OFF: Walk 2.5-3.5 mph
End Sprints
Walk 1 Minute
Jog 5 Minutes
Cooldown 5 Minutes
War Machine Workout Day Five: Leg Day and Swim
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout: Complete Five Rounds
30 Jump Ropes
20 Air Squats
30 Jump Ropes
20 Plank Shoulder Taps
30 Jump Ropes
20 Plank to Push Ups
30 Jump Ropes
20 Sit Ups
Row:
Row a 5k (3.1 miles)!
Track it each week and seek to improve.
War Machine Workout Day Six: The Marine Hike
**Tack on a weighted vest if you’re able to.**
Week One: 4 Miles
Week Two: 6 Miles
Week Three: 8 Miles
Week Four: 12 Miles
Just when you thought you saw a trend there, right?
War Machine Workout BONUS: The Murph Challenge
After you’ve been training a bit you should put yourself to The Murph Challenge like we’ve seen guys like Chris Pratt and John Krasinski do.
Every once in a while come back and take the challenge again and see how you’ve improved.
Complete 1 Round With No Breaks:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Wearing a 20 lb. weighted vest.
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