Roronoa Zoro, also known as "Pirate Hunter" Zoro, is a main combatant of the Straw Hat Pirates and one of their two swordsmen.
Day 1: Sword Technique / Agility
Day 2: Upper / Core
Day 3: Cardio / Endurance
Day 4: Lower / Explosiveness
Day 5: Rest
Day 6: Full Body
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day4 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Sword Strikes 5sets | Diamond Push ups 3sets | Jump Rope 15min | Squats 4sets | One Arm Push ups 3sets |
| Sword Slices 5sets | Pull ups 4sets | Burpees 4sets | High Jumps 3sets | Pistol Squats 3sets |
| Sword Swings 5sets | Decline One Arm Push ups 3sets | High Knees 3sets | Bulgerian Split Squats Jumps 3sets | Assisted One Arm Pull ups 3sets |
| Agility Ladder Drills 10sets | Archer Chin ups 3sets | Mountain Climbers 3sets | Reverse Lunges 3sets | Handstand Push ups 3sets |
| Box Jumps 3sets | Crunches 5sets | Run 3-5-10km | Calf Raises 5sets | Muscle ups 3sets |
| Sprints 100m 4sets | L Sit Raises 4sets | Shadow Fighting 30min | -- | L sit Max Holds 4sets |
* Zoro's signature technique is called Oni Giri (鬼斬り) meaning Ogre Cutter. Note for a more realistic approach to the Sword Technique grab a wooden sword or a long stick.