The Booker DeWitt Workout

Booker DeWitt Quick Navigation Links:
Character Breakdown: Booker DeWitt
The Booker DeWitt Workout
The Skills of Booker DeWitt
The Depth of Booker DeWitt

Booker isn’t the most muscular dude in the world, but he still has to contend with large enemies like songbird, crazed vigor-powered psychos, and the adventurous skyline transport system.  I don’t know how much time you’ve spent hanging from things with one hand, but it takes some serious strength, nevermind the g-forces zipping around on those lines would generate.  Thus, we’re going to be working on hand strength, upper body endurance, and good leg conditioning to keep him going through it all.

As always, you want to warm up before every workout, and cool down afterwards as well, to help prevent injury, reduce soreness, and preserve mobility.  I would recommend the Fighter Diet plan, as Booker isn’t the bulkiest guy in the world.  Also remember to get lots of sleep to help your body rest and recover!

Note: This workout is split into four levels, so it can be easily plugged into the RPG Fitness system!

Equipment Needed:
Sledgehammer(start with a low weight, maybe 5-8 lbs, work yourself up)
Pull Up Bar(featured in most of my workouts, always an excellent investment)
Weighted Backpack(I use this army surplus bag[referral link], and fill it with sand, though you can use books or rocks, too)
Dumbbells with weight plates

Strength Workouts:
3×10=three sets of ten repetitions.  Perform all exercises listed in order for one set, rest two minutes, then go again.
Level 1(beginner):
3×5-10 Chair assisted pullups(palms facing away)
3×5-10 Pike Pushups
3×5-10 Kneeling pushups
3×5-10 Bodyweight squats
3×10 Crunches
3×5 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)

Level 2(moderate):
3×10 Pullups(palms facing away)
3×15 Pike Pushups
3×15 Pushups
3×10 Goblet Squats(with dumbbells, start at a low weight)
3×20 Crunches
3×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
3x10ft Farmers Walks(with dumbbells, start at a low weight)

Level 3(advanced):
3×10 Pullups(with weighted backpack at a low weight)
3×15-30 second flexed arm hangs(from bar)
3×15 Pike Pushups(with weighted backpack at a low weight)
3×15 Pushups(with weighted backpack at a low weight)
3×10 Goblet Squats(with dumbbells, you should be increasing your weight)
3×20 Hanging Leg Lifts (hanging from bar)
3×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
3x10ft Farmers Walks(with dumbbells, you should be increasing your weight)

Level 4(cavalryman):
3×10 Pullups(with weighted backpack at an increased weight)
3×15-30 second one-armed hang (from bar)
3×15 Pike Pushups (with weighted backpack at an increased weight)
3×15 Pushups(with weighted backpack at an increased weight)
3×10 Goblet Squats(with dumbbells, you should be increasing your weight)
3×30 Hanging Leg Lifts
3×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
3x10ft Farmers Walks(with dumbbells, you should be increasing your weight)

Cardio:
Level 1(beginner):
Walk at a brisk pace for at least thirty-forty minutes.  Pick a pace that will be strenuous for you, without completely killing you, then just do that for half an hour or more.  Vary your inclines/terrain for added challenge.
Level 2(moderate):
Interval sprinting and walking.  Spring for ten seconds, walk for twenty.  Repeat as many times as you can.
Level 3(advanced):
Interval sprinting and running.  Sprint for ten seconds, run at a light jog for twenty.  Repeat as many times as you can.
Level 4(cavalryman):
Same as level 3, but this time try to find inclines to run on(especially for your sprinting).

Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Cardio
Day 6: Strength
Day 7: Rest

That’s it for today!  Tomorrow we’ll continue with The Skills of Booker DeWitt!  If you haven’t joined The Champions Guild yet, head on over and sign up now so you can be kept current with what’s going on with the blog!  You’ll also get two free eBooks written by yours truly.  Check it out!

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Dan “DaRatmastah” Wallace