Winter Soldier Workout



The workout we have come up with today to post is the Winter Soldier Workout! This one is inspired by the physique that Winter Soldier has in the Marvel Comics. 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.

Winter Soldier Stats:

Height: 5’7 as Bucky, 5’9 Winter Soldier
Weight: 5’7 as Bucky, 5’9 Winter Soldier
(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.

Winter Soldier Workout:

Training Volume:

3-6 days per week


For this one I think it’s important for us to go from Bucky Barnes to Winter Soldier.  I’m going to give you two different training schedules using the workouts that I program and you can choose to step it up a notch depending on your fitness level.

The Bucky Barnes Workout Routine: World War II Fitness Test

For our Bucky Barnes level of training we’re going to be looking to complete the World War II Fitness Test.

That was as follows:

The WWII Fitness Test
1.  Pullups 1.  Pullups
2.  Squat Jumps 2.  Squat Jumps
3.  Pushups 3.  Pushups
4.  Situps 4.  Situps
5.  300-yard Run 5A.  Indoor Shuttle Run
5A(1).  60-Second Squat Thrusts

We will also be taking the workout we build here and utilizing it in a more advanced format for The Winter Soldier training we well.

So we’re going to be looking to climb this ladder from Poor->Fair->Good->Excellent.

And the first level of excellent are as follows (for those interested in what we’re shooting for):

Pullups: 13

Squat Jumps: 50

Pushups: 39

2-Min Situps: 62

300 Yard Run: 47

Indoor Shuttle Run: 43.5

60 Sec. Squat Thrusts: 35

Finally, here’s our Bucky Barnes Workout Schedule:

Monday: Basic Training Calisthenics and Short Run

Tuesday: Moderate Run

Wednesday: Basic Training Calisthenics and Short Run

Thursday:  Active Off Day (Hiking/Weighted Carry Walk)

Friday: Basic Training Calisthenics and Short Run

Saturday: Long Distance Run

Sunday: Off Day

Bucky Barnes Workout: Basic Training Calisthenics

5 Rounds (not timed):

**It’s okay to break between each exercise if you need to.**

30 Push Ups

25 Sit Ups

20 Jump Squats

15 Dips

10 Pull Ups

Bucky Barnes/Winter Soldier Workout: Run Distances

Here’s how long your runs will be depending on the distance listed:

Short Run: 1-3 miles

Moderate Run: 3-4 miles

Long Distance Run: 5+ miles

Scaling for these runs should be based around your personal fitness level.

Winter Soldier Workout Routine Schedule:

Monday: Upper Body and Speed Training (Found below; can be scaled)

Tuesday: Basic Training Calisthenics, Moderate Run and Circuit A/B/C (Complete ONE per day, but cycle through)

Wednesday: Full Body Intensity Training and either Murph Challenge or Added Activity

Thursday:  Basic Training Calisthenics, Moderate Run and Circuit A/B/C (Complete ONE per day, but cycle through)

Friday: Lower Body and Speed Training

Saturday: Basic Training Calisthenics and Long Distance Run

Sunday: Active Off Day

Winter Soldier Workout: Upper Body Training

Warm Up:

10 minute slow walk


Incline Bench Press


Seated DB Military Press


Seated Overhead Tricep Extension w/ DB


Face Pulls


Kettlebell Swings


Barbell Rows


Winter Soldier Workout: Full Body Training

Warm Up:

10 minute slow walk


Power Cleans


DB Thrusters


Box Jumps


Farmer’s Carry

3×50 meters

Tire Flip

3×50 meters

Battle Ropes

3×30-60 seconds

Winter Soldier Workout: Lower Body Training

Warm Up:

10 minute slow walk


Goblet or Landmine Squats


Leg Press


Hex Bar Deadlift


Weighted Lunges


Hamstring Curls or Kickbacks


Quad Extensions


Winter Soldier Workout: Speed Training

Run 4 x 400 meter repeats at 5K pace with 2 minutes of recovery between the repeats.

Do 20 bench step up on each leg

Run 800 meters at 5K pace

Do 20 one leg squats on each leg

Run 8 x 200 meter repeats at 3K or vVO2 max pace with 1 minute of recovery between the repeats.

Do 20 Stride Step Ups on each leg

Run 8 x 100 meter acceleration strides. Recover between each repeat with 15 seconds of recovery

Perform 25 meters of double leg forward hops

Run 1200 meters. Run the first 200 meters at nearly all out pace, the next 800 meters at 5K pace and the final 200 meters as fast as you can. Take no recovery between the components of this run.

Perform 25 meters of single leg forward hops

Run for 6 minutes alternating between 30 seconds at nearly all out pace and 30 seconds at an easy pace

Perform one basic core strength routine

Run 4 x 400 meter repeats at 5K pace with 2 minutes of recovery between the repeats.

Winter Soldier Workout: Murph Challenge

Complete for time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

….in a 20 lb. weighted vest…

Winter Soldier Workout: Circuits A and B

Circuit A:

  • 21-15-9 Reps For Time
  • Deadlifts (225/155 lb)
  • Handstand Push-Ups

Circuit B:

  • 21-15-9 Reps For Time
  • Squat Cleans (135/95 lb)
  • Ring Dips

Circuit C:

  • 21-15-9 Reps For Time
  • Thrusters (95/65 lb)
  • Pull-Ups

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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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