The Predator Workout is a brutal survival-based conditioning challenge inspired by the legendary sci-fi hunter — combining strength work, sprint training, and escalating time-cap circuits where failure carries consequences.
Want to skip the intro and go straight to the workouts? Click below!
Table of Contents
🛸 Not of this World
Welcome to the Predator Workout, a savage survival-based conditioning challenge inspired by the sci-fi action classic Predator.
Combining resistance training, bodyweight conditioning, sprint work, and high-intensity time-cap circuits, this workout is built around one objective: survive the hunt.
Each circuit must be completed before the timer expires. Fail a round and you proceed directly to the Predator Showdown, a brutal punishment circuit designed to simulate a final fight for survival against the hunter stalking the jungle.
Outgunned, isolated, and hunted through the jungle, Dutch and his team fight to survive against an enemy beyond human understanding.
🎬 About the Film
Predator follows Major Dutch Schaefer and his elite special operations team as they travel deep into the South American jungle on what appears to be a rescue mission.
Instead, the squad finds itself hunted by a technologically advanced extraterrestrial predator using stealth camouflage, thermal vision, and devastating weaponry to systematically eliminate the team one by one.
Outmatched and isolated, Dutch and his men must rely on instinct, firepower, and survival skills to stay alive against an enemy hunting them for sport.
“If it bleeds, we can kill it!!”
Dutch (Arnold Schwarzenegger)
⚔️ About the Workout
The Predator Workout combines resistance training, bodyweight conditioning, sprint work, muscular endurance, and high-intensity time-cap circuits into a brutal survival-based fitness challenge inspired by Predator.
Using barbells, kettlebells, dumbbells, sandbags, and bodyweight exercises, the workout is built around escalating circuits designed to simulate the pressure, fatigue, and desperation of being hunted through the jungle.
Complete each circuit before the time cap expires or proceed directly to the 👽 Predator Showdown, a brutal punishment circuit where survival becomes the only objective.
🔥 The Hunt Begins
⚠️ Rules
- 5 sequential time-cap circuits.
- 5 minutes per circuit.
- Complete each circuit before the timer expires.
- If you fail a circuit, continue through the remaining jungle circuits before proceeding to the 👽 Predator Showdown.
- Survive all 5 circuits within the time caps to earn extraction.
- Work harder to stay ahead of the Predator.
Work harder to keep ahead of the Predator.
🌴 Welcome to the Jungle
The Circuits
🔥 Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
💪 The Dutch Circuit
‘If it bleeds we can kill it!!
⏱️ Time Cap
- 5 minutes.
🔁 Format
- Use barbells, dumbbells, kettlebells, or sandbags.
- Choose challenging but manageable weights.
- Complete all required reps before the timer expires.
- Minimal rest throughout.
🛖 Stations
- Barbell Rows: x 25 reps.
- Barbell curls: x 25 reps.
- Front squats: x 25 reps.
- Overhead press: x 25 reps.
- Back squats: x 25 reps.
- Good Mornings: x 25 reps.
☠️ Failure Condition
Fail the time cap and continue to the next jungle circuit.
On completion of all five circuits, proceed to the 👽 Predator Showdown.
🤝 The Dillon Circuit
Doesn’t look like he’s been pushing too many pens.
⏱️ Time Cap
- 5 minutes.
🔁 Format
- 5 rounds total.
- Reduce reps each round:
- 10 → 8 → 6 → 4 → 2 reps.
- After each bench press round, perform burpees.
- Minimal rest throughout.
🛖 Stations
- Bench press: 10-8-6-4-2 reps. (1st round 10 x reps, 2nd round 8 x reps).
- Burpees: 15 x reps after each round of bench press.
☠️ Failure Condition
Fail the time cap and continue to the next jungle circuit.
On completion of all five circuits, proceed to the 👽 Predator Showdown.
🔫 The Blaine Circuit
“I ain’t got time to bleed!” ‘Sexual Tyrannosaurus’ Blaine.
⏱️ Time Cap
- 5 minutes.
🔁 Format
- 5 rounds total.
- Drop 2 reps each round:
- 10 → 8 → 6 → 4 → 2 reps.
- Use barbells, dumbbells, kettlebells, or sandbags.
- Choose challenging but manageable weights.
- Minimal rest throughout.
🛖 Stations
- Deadlifts: x 10-8-6-4-2 reps.
- Push Presses: x 10-8-6-4-2 reps.
- Pull-Ups: x 10-8-6-4-2 reps.
☠️ Failure Condition
Fail the time cap and continue to the next jungle circuit.
On completion of all five circuits, proceed to the 👽 Predator Showdown.
🔪 The Mac Circuit
“Gonna have me some fun!!”
⏱️ Time Cap
- 5 minutes.
🔁 Format
- Complete all exercises before the timer expires.
- Minimal rest throughout.
- Maintain pace and intensity from start to finish.
🛖 Stations
- Sprint: 50 meters.
- Air Squats: x 40 reps.
- Sit-Ups: x 30 reps.
- Push-Ups: x 20 reps.
- Sprint: 50 meters
☠️ Failure Condition
Fail the time cap and continue to the next jungle circuit.
On completion of all five circuits, proceed to the 👽 Predator Showdown.
🪶 The Billy Circuit
“Somethings out there, it ain’t no man”.
⏱️ Time Cap
- 5 minutes.
🔁 Format
- 4 rounds total.
- Complete both exercises each round before moving on.
- Use challenging but manageable weights.
- Minimal rest throughout.
🛖 Stations
- Farmers walk: x 20 metres.
- Weighted squats: x 5 reps.
☠️ Failure Condition
Fail the time cap and continue to the next jungle circuit.
On completion of all five circuits, proceed to the 👽 Predator Showdown.
🚁 Extraction Circuit
If you survive all five jungle circuits within the time caps, one final objective remains: reach extraction before the Predator closes in.
⏱️ Time Cap
- 10 minutes.
🔁 Format
- Complete as many rounds as possible before time expires.
🛖 Stations
- Sandbag Carry: 25 metres.
- Burpees: 10 reps.
- Kettlebell Swings: 15 reps.
- Sprint: 50 metres.
- Push-Ups: 20 reps.
- Farmer’s Walk: 25 metres.
📋 Objective
- Keep moving until extraction arrives.
👽 Predator Showdown
This circuit is one ugly mother..
Complete the remaining circuits, then prepare yourself for the final showdown.
⏱️ Time Cap
- 20 minutes total.
🔁 Format
- Perform the required work at the start of each minute.
- Use any remaining time as recovery.
- Alternate continuously between the following stations until 20 minutes have elapsed.
🛖 Stations
- 12 x KB Clean and Press.
- 8 x KB Straight-Leg Deadlifts.
- 8 x Racked Squats.
Continue alternating between both stations until all 20 minutes have elapsed.
📋 Objective
- Survive the final hunt.
Whichever workout you undertake. Remember to cool down, stretch and drink water!
Hunt over!!
Did you get to the chopper? Or were you just another trophy for the collection?
If you have enjoyed this workout please share or feel free to comment below 🙂
Related Posts
Our Other Posts
Savate – The Art of French Kickboxing
Forged in the streets and ports of 19th-century France, Savate combines sharp boxing, precise kicking,
Vampire Hunter Protocol – The Blade Workout
Welcome to the Blade Workout – a deadly combination of strength, agility, and relentless conditioning
7 More Reasons to Consider Functional Training Equipment
Welcome to 7 More Reasons to Consider Functional Training Equipment. This section shall introduce (to
