Sasha Banks Workout


Sasha Banks Workout

The workout we have come up with today to post is the Sasha Banks Workout! This one is inspired by the physique that Sasha Banks has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Sasha Banks Stats:

Height: 5’5

Weight: (approximate) 115 lbs.

(Information retrieved from Wikipedia.)

Age: 27 years old


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Sasha Banks  Workout:

Sasha Banks Workout: Sample Weekly Workout Schedule

Monday: Cardio, Push Training, Short Circuit

Tuesday: CrossFit WOD [Choose from Longer WODs]

Wednesday: Cardio, Leg Training, Short Circuit

Thursday: CrossFit WOD [Choose from Longer WODs]

Friday: Cardio, Pull Training, Short Circuit

Saturday: Extra Cardio or Rest

Sunday: Extra Cardio or Rest

Sasha Banks Workout: Cardio, Push and Circuit

Warm Up/Cardio:

Run 1600m


Bench Press


Single-arm and -leg Dumbbell Snatch**

3×12 each side

TRX Kick-Ups

3×15 reps

Incline Exploding Supergirl Pushup**

Push up and explode off a bench



Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.


Kettlebell Swings

Push Ups

Sasha Banks Workout: Cardio, Legs and Circuit

Warm Up/Cardio:

Run 1600m


Back Squats


Frankenstein Squat**

3×12 each side (slow reps)

Kettlebell Rope Drag**

3×30 step ups and back

Lunging Cable Push Pull**

3×20 reps per side


Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.


Kettlebell Swings

Push Ups

Sasha Banks Workout: Cardio, Pull  and Circuit

Warm Up/Cardio:

Run 1600m




Pancake Good Morning**


Barbell Curl with Triceps Push**


Straight Leg Pressups


Up-And-Over Leg Whips



Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.


Kettlebell Swings

Push Ups

Sasha Banks Workout: Longer WODs
WOD From Hell:

15 barbell cleans (155 pounds/100 pounds)

30 toes-to-bars

30 box jumps (24”/20”)

15 muscle-ups (females: 10 muscle-ups)

30 push presses (40-pound dumbbells/25-pound dumbbells)

30 double-unders

15 thrusters (135 pounds/95 pounds)

30 pull-ups

30 burpees

300 feet overhead walking lunges (45-pound plate/25-pound plate)

WOD From Hell 2:

Three Rounds of:

7 deadlifts (345 pounds)

7 ring muscle-ups

Three Rounds of:

21 toes-to-bars

21 wall balls

100-foot farmer’s carry (100-pound dumbbells)

28 burpee box jumps

100-foot farmer’s carry

3 muscle-ups

WOD From Hell 3: 

Pendleton 2 Event at 2012 CrossFit Games:

Swim: 700 meters

Bike: 8 kilometers

Run: 11 kilometers

WOD From Hell 4:

20 hang squat snatches

50 double-unders

30 kettlebell thrusters

50 double-unders

40 toes-to-bars

Burpee broad jumps (across convention center floor,

roughly 20 yards)

40 barbell step-ups

50 double-unders

30 alternating single-arm kettlebell snatches

50 double-unders

20 bar muscle-ups

WOD From Hell 5:


For Time:

50 deadlifts (135/95 pounds)

50 double-kettlebell swings (55/35 pounds)

50 push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters”

50 box jumps (24”)

50 wall climbs

50 knees-to-elbows

50 double-unders

WOD From Hell 6: 

Finals of the 2010 CrossFit Games:

Three Rounds of:

30 push-ups

21 overhead squats (65/95 pounds)

Wall rope climb between each element

(seven-minute cap)

Three Rounds of:

30 toes-to-bars

21 ground-to-overhead (95/65 pounds)

(seven-minute cap)

Three Rounds of:

5 burpee wall jumps

20-foot rope climbs (3 men/2 women)

(12-minute cap)

WOD From Hell 7:


AMRAP in 20 Minutes:

20 thrusters (135/95 pounds)

20 pull-ups

20 burpees

WOD From Hell 8:

10 overhead squats

10 box jumps

10 fat-bar thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

Repeat in reverse, beginning with toes-to-bars

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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