The Witcher Workout

Channel your inner Witcher with this intense, monster-fighting workout designed to build the strength, agility, and endurance of Geralt of Rivia. Combining high-intensity interval training (HIIT), strength conditioning, and functional movements. Can you survive the Trial of the Grasses?

Click the link below to skip the introduction and go straight to the workout!

Table of Contents

Introduction

Welcome to our Witcher Workout, inspired by the works of Polish author Andrzej Sapkowski and his works. The protagonist of his stories, Geralt of Rivia, is a Witcher—a monster hunter renowned for his extraordinary strength, agility, and endurance. The stories of the Witcher take place in a mythical world where monsters and magic still exist. Monsters are rare but still plague mankind, the role of a witcher is to hunt and kill monsters that prey on civilisation. The Witcher stories are based on European (especially Polish/Slavic) mythology.
Our Witcher workout is a tip of the hat to the author and his works.  The Witcher Workouts are a number of circuits designed to push you beyond your limits, enhancing your physical prowess to mirror the formidable skills of the monster slayer. With a combination of strength training, high-intensity interval training (HIIT), and functional movements, you’ll develop the power, speed, and resilience needed to tackle any challenge. Whether you’re a fan of the series or simply looking for a dynamic and challenging fitness regimen, these circuits promise to transform you into a warrior ready for any battle.

About Geralt

Geralt of Rivia is the central character of Andrzej Sapkowski’s “The Witcher” series. Geralt is a genetically enhanced monster hunter known as a Witcher. Born in the region of Rivia, Geralt was abandoned by his mother, a sorceress, and taken to the Witcher stronghold of Kaer Morhen. There, he underwent rigorous training and the Trial of the Grasses, a painful process that granted him superhuman abilities such as increased strength, speed, reflexes, and longevity. His striking white hair, a result of the mutations, earned him the nickname “White Wolf.” Despite his fearsome reputation, Geralt is known for his strong moral code and complex personality, often grappling with questions of destiny and humanity.

The world of “The Witcher,” known as the Continent, is a rich and complex fantasy realm filled with diverse cultures, political intrigue, and supernatural phenomena. It is a land where humans coexist with various non-human races such as elves, dwarves, and gnomes, often leading to tension and conflict. The Continent is also home to a vast array of monsters and magical creatures, from griffins and basilisks to wraiths and strigas, making it a perilous place for its inhabitants. This dangerous environment necessitates the existence of Witchers, trained to protect humanity from these threats.

The political landscape of the Continent is equally treacherous, with numerous kingdoms and empires vying for power. Prominent regions include the Nilfgaardian Empire in the south, known for its aggressive expansionism, and the Northern Kingdoms, which often form uneasy alliances to resist Nilfgaard’s advances. Magic and sorcery play a significant role in this world, with powerful sorcerers and sorceresses influencing politics and events behind the scenes. The interplay between magic, politics, and the ever-present danger of monsters creates a dynamic and immersive setting that underpins the adventures of Geralt of Rivia and other characters within the series.

Witchers are professional hunters crucial to the world they inhabit.  Although often feared and distrusted due to their supernatural abilities and perceived lack of emotions, Witchers are essential for maintaining safety in a monster-infested world. They travel from village to village taking on contracts to slay dangerous creatures. Their combat skills are complemented by their alchemical knowledge, enabling them to brew powerful potions, oils, and bombs for tactical advantages in battles.

To prepare them for their role, Witchers undergo rigorous physical and combat training. This includes mastering various weapons, hand-to-hand combat techniques, and endurance exercises designed to build extraordinary strength, reflexes, and agility. They also train extensively in monster lore, tactics, and survival skills to ensure they are well-equipped for any threat they might face.

Witchers also must undertake the ‘Trial of the Grasses’, a painful process involving alchemical mutagens that grant them superhuman abilities such as enhanced strength, reflexes, endurance, and night vision. The training is notoriously cruel and grueling, pushing the physical and mental limits of the young candidates, often resulting in severe trauma or death. Indeed, many of the children selected for these trials die, with the success rate being only around 30%. Those who survive emerge as extraordinarily resilient and powerful warriors, capable of facing the most dangerous monsters. These mutations also make them resistant to toxins and diseases.

Throughout the books, Geralt encounters a rich tapestry of characters and navigates a world teeming with political intrigue, moral ambiguity, and dark magic. Key figures include Yennefer of Vengerberg, a powerful sorceress and Geralt’s true love, whose complicated relationship with Geralt forms a central emotional thread. Another significant character is Ciri, the Lion Cub of Cintra, a young girl with a mysterious destiny intertwined with Geralt’s own. Trained by Geralt at Kaer Morhen, Ciri possesses extraordinary magical abilities and is relentlessly pursued by various factions. Other notable characters include Dandelion (Jaskier), the bard and Geralt’s loyal friend, and Triss Merigold, another sorceress who plays a crucial role in Geralt’s life.

The “Witcher” series by Andrzej Sapkowski comprises a rich narrative arc across eight books, including two collections of short stories and five novels, along with a standalone prequel. The overarching storyline follows Geralt of Rivia, a genetically enhanced monster hunter, as he navigates a world fraught with political intrigue, moral ambiguity, and supernatural threats. Central to the plot is his relationship with Ciri and her prophetic destiny, as well as his on/off romantic relationship with the sorceress Yennefer. The series delves into themes of destiny, identity, and the struggle between good and evil, all set against the backdrop of a vividly imagined medieval fantasy world.

In the video games developed by CD Projekt Red, Geralt’s adventures are further expanded. “The Witcher,” “The Witcher 2: Assassins of Kings,” and “The Witcher 3: Wild Hunt” explore new facets of his character and relationships while introducing new and returning characters. The games delve into Geralt’s quest to find Ciri while contending with the ominous Wild Hunt, a spectral cavalcade seeking to capture her. Through these narratives, players experience the depth of Geralt’s world, filled with morally complex decisions, rich lore, and intense combat, all while maintaining the essence of Sapkowski’s original creation. The games were well received by the public, significantly expanding Sapkowski’s works to new audiences and earning critical acclaim for their storytelling, world-building, and gameplay mechanics.

Henry Cavill, a longtime fan of “The Witcher” books and games, signed on to play Geralt of Rivia in the Netflix adaptation in 2017. He had originally committed to seven seasons. Cavill earned immense respect from fans for his deep commitment to the character and source material. His portrayal captured Geralt’s complexity, balancing stoicism with moral depth, which resonated strongly with the fanbase.

The producers decided to go in different directions with the storyline, often changing or removing elements of the narrative. While the TV series has broadened the franchise’s audience, it is not considered canonical to the books and games, which remain the primary sources for Geralt’s lore. Cavill’s dedication sometimes led to friction with the show’s direction, as he pushed for faithfulness to the original stories. Fans appreciated his insistence on staying true to the books, which created a more authentic adaptation.

Leaving the Show

Before the release of Season 3, it was announced that Henry would be leaving the show at the season’s conclusion. This sparked significant fan disappointment and concern for the show’s future. His performance set a high standard, and his departure left a void difficult to fill. Despite mixed reactions to his replacement by Liam Hemsworth, Cavill’s departure is attributed to creative differences, his commitments to other projects, and the demanding filming schedule. Initially speculated to be linked to his potential return as Superman, which was later canceled, his exit remains surrounded by some ambiguity. Nonetheless, Cavill’s legacy in “The Witcher” is one of passion, dedication, and respect for the fans.

Henry Cavill‘s portrayal of Geralt earned him the unwavering admiration of fans, solidifying his place as a beloved figure in ‘The Witcher’ universe.

Geralt’s abilities are the product of rigorous Witcher training and genetic mutations. These enhancements grant him superhuman strength, agility, and reflexes, allowing him to perform incredible feats of combat. His endurance is unparalleled, enabling him to recover quickly from injuries and resist toxins that would be lethal to ordinary humans. Geralt is also highly proficient in swordsmanship, wielding both steel and silver swords—the former for human opponents and the latter for monsters.

In addition to his physical prowess, Geralt possesses a range of magical abilities known as Signs. These simple yet powerful spells include Aard, a telekinetic blast; Igni, a burst of fire; Yrden, a magical trap; Quen, a protective shield; and Axii, a mind control spell. These Signs complement his combat skills, allowing him to tackle a diverse array of enemies and situations. Geralt is also knowledgeable in alchemy, crafting potions, bombs, and decoctions that enhance his abilities or provide tactical advantages. His keen senses and honed instincts make him an exceptional tracker, capable of identifying and pursuing various creatures across vast terrains. This combination of physical, magical, and intellectual skills defines Geralt as one of the most formidable and complex characters in the fantasy genre.

“Your sword always keeps moving. You think it does? It’s just a sword. It’s you who keeps moving. You must keep moving.”

Geralt of Rivia (The Blood of Elves)

Kaer Morhen Circuits

About the Workout

The Witcher workout incorporates a variety of circuits that target key areas essential for a Witcher’s combat readiness. You’ll engage in weightlifting routines to build muscle strength, plyometric exercises to enhance explosive power, and endurance drills to boost your stamina. Core stability and balance will be honed through bodyweight exercises and dynamic movements, preparing you for the agility required in intense combat scenarios. Each session is crafted to ensure a well-rounded development, mirroring the rigorous training and physical demands faced by Geralt himself. Prepare to sweat, push your boundaries, and emerge stronger and more resilient, just like a true Witcher.

Warm up

Circuit 1 - Monster Hunting Training

Strength, Agility, and Functional Movements. This circuit combines strength training with agility drills to prepare you for any situation. It is also ideal for tracking and battling monsters 😀.

Warm-up: 10 minutes of dynamic stretching and mobility exercises.

Strength Training:

  1. Devil press: 4 sets of 8 reps
  2. Pull-Ups: 3 sets to failure
  3. Alternate single Kettlebell Swings: 3 sets of 15 reps
  4. Cuban press:
  5. Staggered Push Ups:
  6. Racked KB Squats:
  7. Lunge with OHP:
  8. KB Single arm Deadlifts x2 Single Arm KB Snatch x 2 (Repeat x 10).

Agility Circuit (repeat 3 times):

  1. Box Jumps: 10 reps
  2. Agility Ladder Drills: 2 minutes
  3. Lateral Bounds: 15 reps each side
  4. 180 jumps:
  5. Bear Crawls: 1 minute
  6. One leg burpees:
  7. Figure of eights:
  8. Cossack squats:

Cooldown: 5 minutes of light jogging followed by stretching

Circuit 2 - Combat Readiness

Speed, Reflexes, and Combat Skills. This circuit simulates combat scenarios, enhancing your speed, reflexes, and combat readiness. It includes high-intensity interval training (HIIT) to mimic the quick, explosive movements required in battle.

Warm-up: 10 minutes of dynamic stretching and mobility exercises.

HIIT Circuit (repeat 3 times):

  1. Assault bike: 1 minute.
  2. American KB swings: 1 minute.
  3. Push ups with med ball roll: 1 minute.
  4. Med Ball Slams: 1 minute.
  5. Step ups: 1 minute.
  6. SB Hoists: 1 minute.

Fighters Circuit (repeat 4 times):

  1. Sprint Intervals: 15 seconds sprint, 15 seconds jog for 1 minute.
  2. Shadow Boxing with Weights: 1 minute.
  3. Jump Squats: 15 reps. Sit ups with punches: 15 reps.
  4. Punching Bag Combos: 1 minute.
  5. Burpees: 1 minute.
  6. Shadow Boxing with Weights: 1 minute.
  7. Shuttle runs: 1 minute.
  8. Punching Bag Combos: 1 minute.
  9. Battle Ropes: 1 minute.
  10. Jump rope: 1 minute.

Cooldown: 5 minutes of light jogging followed by stretching

Circuit 3 - Physical Conditioning

Endurance, Pain Tolerance, and Core Strength. This circuit emulates the grueling conditioning process that Witchers undergo to gain their enhanced abilities. It is designed to test and build your endurance and core strength, pushing you to your limits.

Circuit (repeat 3 times):

Warm-up: 10 minutes of dynamic stretching and mobility exercises.

Barbell Complex: No putting the bar down until you have completed x3 of all exercises and reps listed below. Repeat x3 times. Complexes are grueling so keep the weight lighter. 60/70% 1RPM.

  1. Barbell Deadlift: x 10 reps.
  2. Barbell bent Over Row: x 10 reps.
  3. Barbell Front Squat: x 10 reps.
  4. Barbell Push Press: x 10 reps.
  5. Barbell Back Squat: x 10 reps.
  6. Barbell Good Mornings: x 10 reps.

Circuit (repeat 4 times):

  1. Burpees: 15 reps.
  2. T push ups: 15 reps.
  3. Superset triceps: 15 reps.
  4. Superset biceps: 15 reps.
  5. Reverse Plank with knee tuck: 1 minute.
  6. Mountain Climbers: 1 minute
  7. Russian Twists: 20 reps each side
  8. High Knees: 1 minute
  9. Squats with squat hold: 10 x reps squat then 30 seconds squat hold.

Cooldown: 5 minutes of light jogging followed by stretching

Circuit 4 - Sword and Sorcery

Geralt of Rivia’s combat prowess is a blend of exceptional sword skills and powerful magic, known as Signs. This combination makes him a versatile and formidable warrior, capable of handling a wide range of threats.  Inspired by this duality, our “Sword and Sorcery” workout offers two distinct paths:

  • Sword: The ‘Trial by Combat’ Macebell Workout focuses on enhancing functional strength, stability, and mobility through dynamic movements.
  • Sorcery: The ‘Arcane Gauntlet’ Sign-Based Circuit integrates exercises that mimic the power and functionality of Geralt’s magical abilities, enhancing strength, agility, and endurance.

Choose your path and train like a true Witcher, mastering both physical and magical combat skills.

Arcane Gauntlet: AMRAP 30 mins

Explanation

In the world of “The Witcher,” Geralt of Rivia utilizes magical Signs to gain an edge in combat and survive against formidable foes. These Signs, including Aard, Igni, Yrden, Quen, and Axii, provide him with various abilities such as telekinetic blasts, fire bursts, protective shields, magical traps, and mind control. Geralt’s mastery of these Signs allows him to adapt to different combat situations, making him a versatile and formidable warrior.

Inspired by Geralt’s use of magic, the Arcane Gauntlet circuit integrates exercises that reflect the nature of each Sign.  Each exercise is designed to mimic the power and functionality of Geralt’s magical abilities, creating a challenging and dynamic circuit.

Breakdown

  • Format: For time (20 mins beginner, 30 mins intermediate/advanced).
  • Note: Each sign has 2 separate exercises. On the first round undertake the first, on the second set the second. Keep alternating with each round and repeat for time.
  • Rest: None between stations. Between rounds – minimal. Beginners-intermediate 30-45 seconds if required. Advanced, no rest.
  • Move from one station to the next for the prescribed duration.

The Stations

Aard (Force of Will to Move Heavy Objects)

  • Exercise: Sled Push/Tire carry.
  • Time/Sets/Reps: 1 minute each.
  • Focus: Use power and speed to propel the movements.

Igni (Intense and explosive exercises)

  • Exercise: Burpees/Dynamic Jump Lunges with Knee.
  • Time/Sets/Reps: 1 minute each.
  • Focus: Intense and explosive exercises.

Yrden (Powerful Holds)

  • Exercise: Weighted wall sit/Weighted plank.
  • Time/Sets/Reps: 1 minute each.
  • Focus: Build endurance and core stability, holding positions with strength.

Quen (Protective Shield)

  • Exercise: Deadlifts/Long Cycle KB.
  • Time/Sets/Reps: 1 minute each.
  • Focus: These exercises build a strong and stable core and back, creating a protective foundation for the body.

Axii (Mind Over Matter)

  • Exercise: Handstand Wall Holds/Heavy KB Farmer Walks.
  • Time/Sets/Reps: 1 minute each.
  • Focus: Exert mind control to overcome past these stages, enhancing mental fortitude and physical strength.

Cooldown: 5 minutes of light jogging followed by stretching

Trial By Combat: AMRAP 30 mins

Explanation

Geralt is renowned for his exceptional swordsmanship, honed through years of rigorous training and countless battles. His ability to wield his swords with precision and deadly efficiency makes him a formidable opponent against both human foes and monstrous adversaries. Obviously, we can’t train with swords, but we do have the next best thing… the Macebell!

Macebell workouts enhance functional strength, stability, and mobility through dynamic movements, fostering better coordination and core strength while reducing injury risks. These exercises mimic the swinging and striking motions used in sword combat, making them ideal for building the endurance and power required in battles. Complete 3-4 rounds to push your limits and channel your inner Witcher.

The Stations

  1. Macebell 360: x 10 revolutions in each direction.
  2. Barbarian Squats: x 20 reps.
  3. Woodcutters: x 12 reps each side.
  4. Triceps swing extensions: x 20 reps (x 10 reps each side).
  5. Crunch with overhead hold: 20 x reps. 10 x reps each side. 
  6. Kayak Rows: 20 x reps. 10 x reps each side.
  7. Sumo squat and curl: 20 x reps. 10 x reps each side.
  8. Gravediggers: 20 x reps. 10 x reps each side.
  9. Whirlwinds:  20 x reps. 10 x reps each side.  

NB: For more on Macebell/Steel Mace workouts check out  Armoured Muscles Youtube videos. Highly recommended.

Witcher Workout. Macebell exercises.
Witcher Workout. Macebell exercises.

Circuit 5 - Trial of the Grasses

Explanation:

The Trial of the Grasses is a grueling process that Witchers undergo, involving alchemical mutagens to gain enhanced abilities such as superhuman strength, reflexes, and endurance. Inspired by this, our workout aims to ‘mutate’ exercises into challenging supersets.  This format maximizes efficiency, improves cardiovascular fitness, and boosts muscular endurance through minimal rest periods.

In this workout, you’ll move through a 7-station circuit, each station will involve two exercises of your choice. Perform each exercise for 45 seconds, switching directly to the second exercise without a break, forming a superset. After completing both exercises at a station, rest for 20 seconds before moving to the next station. One round consists of all 7 stations, followed by a 45-second rest. Complete 2 rounds (beginner), 3 rounds (intermediate) or 4 rounds (advanced). 

To Summarize:

  • 7 x stations with 2 exercises each (14 exercises total)
  • Select any combination of the exercises listed below for each station. Try to be balanced in your choices and cover all the areas listed. Choose 14 exercises. 2 per station.
  • 45 secs per exercise
  • Rest: No rest between supersets. 20 seconds rest between stations. 45 seconds between rounds. 
  • 2-4 x rounds (depending on ability) of the entire circuit (2 rounds = 20 mins approx. 3 x rounds = 30 mins approx. 4 x rounds = 40 mins approx.

Examples of exercises to choose from:

To make the selection of the exercises easier, I have broken down the exercises into 10 categories. Each category focuses on different aspects of fitness.  Whatever exercises you select for the stations, try to ensure a well-rounded workout that targets various muscle groups and fitness components. 

Try to cover all fitness bases with the exercises you select. For your consideration.

  1. Push Exercises: Shoulder Presses. Push Press. Arnold Press. Dumbbell Bench Press. Triceps Dips.
  2. Pull Exercises: Renegade Row. Bent Over Rows. Upright Row. Face Pulls. Hammer Curls.
  3. Whole Body Exercises: Manmakers. Long Cycles. Turkish Get-Up. Clean and Jerk. Thrusters
  4. Lower Body Exercises: Squat Jumps. Squats. Front Squats. Bulgarian Split Squats. Romanian Deadlift.
  5. Plyometric/Explosive Exercises: Box Jumps. High Knees. Dynamic Lunges. Lateral Lunges. Kettlebell Swings.
  6. Core Exercises: Plank. Side Plank. Russian Twist. V-Up. Bicycle Crunches.
  7. Upper Body Exercises: Biceps Curls. Skull Crushers. Push Up. Hanging Leg Raises. Arnold Press.
  8. Compound Lifts: Deadlift. Snatch Grip Deadlift. Double Snatch. Double Clean. Kettlebell Swings
  9. Cardio/Endurance Exercises: Long Cycles. Mountain Climbers. High Knees. Thrusters. Clean and Jerk.
  10. Static Holds: Wall Sit with Weight. Handstand Wall Holds. Plank. Side Plank. Hanging Leg Raises.

Example:

An example workout might look something like this.

Station 1 Exercises: Push-Up to Renegade Row.

  1. Push-Up: x 45 seconds.
  2. Renegade Row: x 45 seconds.

Rest: 20 seconds.

Station 2 Exercises: Deadlift to Upright Row.

  1. Deadlift: x 45 seconds.
  2. Upright Row: x 45 seconds.

Continue until you completed your 7 stations.

Circuit 6 - Wild Hunt: Time Cap Challenge

Explanation:

In the world of “The Witcher,” the Wild Hunt is a spectral, fearsome group of ghostly riders led by the enigmatic King of the Wild Hunt. They are known for their relentless pursuit and the terror they bring to those they chase, often kidnapping individuals and leaving destruction in their wake. This ominous force is a significant antagonist in the series, symbolizing an unstoppable and terrifying threat.

Drawing inspiration from this relentless pursuit, our Time Cap Trial aims to push you to beat the clock, much like trying to evade the clutches of the King of the Wild Hunt. The goal is to complete a series of exercises within a set time cap, challenging your endurance, speed, and resilience. Can you stay ahead and conquer the trial before time runs out?

Breakdown:

  • Focus: High-Intensity Interval Training (HIIT) with resistance exercises.
  • Time Cap: 20 minutes.
  • Goal: Complete the required rounds of the specified exercises before the 10-minute time cap. Beginner: 6 x rounds. Intermediate: 7 x rounds. Advanced: 8 x rounds.

The Circuit:

  1. Kettlebell Swings: x 20 reps.
  2. Push-Ups: Incline x 10 reps. Decline x 10 reps.
  3. Goblet Squats: x 20 reps.
  4. Battle Ropes: 20 x fast waves. 20 x slams.
  5. Deadlifts (using dumbbells or barbells): x 15 reps.
  6. Box Jumps: x 15 reps.
The Witcher. Wild Hunt Workout.

Whichever workout you undertake. Remember to cool down, stretch and drink water!

Workout Complete

Defeat your own monsters! Go out swinging, all or nothing!

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