The Alan Ritchson Workout


The Alan Ritchson Workout

The workout we have come up with today to post is the Alan Ritchson Workout! This one is inspired by the physique that Alan Ritchson has built and maintained during his 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.

Alan Ritchson Stats:

Height: 6’3
Weight: (approximate) 205 lbs
(Information retrieved from Wikipedia.)


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.


Alan Ritchson Workout:

Training Volume:

4-6 days per week


Ritchson trains 6+ days a week because his training revolves around staying active.  He runs a ton, and also incorporates a lot of bodyweight training on top of sometimes using Tabata-style circuits.  I’ll be giving you three days of programming to be utilized multiple times a week (each), and also reminding you of some activity to be added in.  I’m also including a bonus ab circuit that can be added in from time to time as well.

Day One: Long Distance Cardio

Ritchson’s training consists of long distance running.

You can take this slow, but he states that his running sometimes even goes up to 13 miles!

Start with 2-3 miles and work your way to more.  Get outside and make it fun!

Day Two: Bodyweight Calisthenics

Warm Up:


2-3 mile jog


**This can be broken down into any number of sets and reps necessary**

250 Air Squats

250 Push Ups

150 Dips

150 Sit Ups

100 Pull Ups

100 Lunges

Day Three: Tabata Movements

5 Rounds of Each, 1 minute Rounds, 10 Second Break In Between

Variation One:

  • Weighted Squat Jumps, Weighted Lunge Jumps, Lateral Lunges, Mountain Climbers
  • Dumbbell Shoulder Press, Bent over Row, T Push-Ups, Mountain Climbers
  • Core Circuit: Crunches, V-ups, Oblique Raises (right), Oblique Raises (left), each supersetted with Mountain Climbers

Variation Two:

  • Lunge Jumps, Goblet Squats, Walking Lunges with Twist, Lateral Lunges, Mountain Climbers, Core Work
  • 10-minute run followed by sprints (if done on treadmill, speed is set at 10 with an incline of 10), 30-second sprint followed by 30 seconds of rest for a total of 15 minutes
  • Push-Up with Row, Weighted V-Ups, Hand Stand on Wall, Burpees: 20 seconds of each, 10 seconds of rest, repeated 4 times non-stop
Bonus Ab Circuit

“Ritchson, who gained international notoriety in The Hunger Games: Catching Fire for his abdominal muscularity, says his favorite core circuit is 3-4 sets of a routine during which he hangs from a pull-up bar while performing the following:”

  • Hanging Walk-Ups (to the left and right)
  • 10 Knee Raises
  • 10 Bicycles
  • 10 Bent-Knee Windshield Wipers
  • 10 Full Leg Raises (raising the feet above the head)
  • Several Bubkas.

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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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