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
NUTRITION
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
Workout:
Bench Press
4×12,10,8,5
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
3×15
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
Kettlebell Swings
Push Ups
Sasha Banks Workout: Cardio, Legs and Circuit
Warm Up/Cardio:
Run 1600m
Workout:
Back Squats
4×12,10,8,5
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
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
Kettlebell Swings
Push Ups
Sasha Banks Workout: Cardio, Pull and Circuit
Warm Up/Cardio:
Run 1600m
Workout:
Deadlift
4×12,10,8,5
Pancake Good Morning**
3×10
Barbell Curl with Triceps Push**
3×10-15
Straight Leg Pressups
3×15-20
Up-And-Over Leg Whips
3×15
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
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:
“Miagi”
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:
“Sage”
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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Disclaimer:
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.