Actor Tom Hopper’s “Pirate Program” Keeps The Black Sails Cast Fit

Exercise 1 of 7

General Pushup

Equipment

No Equipment

Sets

15

Reps

10

Rest

--

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*Superset with Pullup.

Exercise 2 of 7

General Pullup

Equipment

Pullup Bar

Sets

15

Reps

3

Rest

30 - 60 sec

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Exercise 3 of 7

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

8

Reps

8

Rest

--

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*Perform as superset with High Box Jump

Exercise 4 of 7

High Box Jump

Equipment

Box

Sets

8

Reps

3

Rest

30 - 60 sec

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Exercise 5 of 7

Kettlebell Racked Stepup

Equipment

Sets

1

Reps

10 - 1 (ladder)

Rest

30 - 60 sec

Exercise 6 of 7

Medicine Ball Slam

Equipment

Medicine Ball

Sets

1

Reps

10 min

Rest

30 - 60 sec

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*Perform 3 reps in first minute, then increase by 3 reps each minute until you hit 30 reps in the 10th minute.

Exercise 7 of 7

SkiErg Sprint

Equipment

Sets

5

Reps

--

Rest

30 - 60 sec

*Do 5 timed sessions of 500, 400, 300, 200, and 100 meters. The rest period between each session should be as long as your work session. If you do not have access to a ski erg, substitute with a rowing machine.