Kratos Combat Workout: Fight like The God of War
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In this episode of the Character Training series, we are covering the full martial arts workout inspired by Kratos from God of War!
Other than being seen as a brute who is cosmically strong throughout the story, Kratos has shown to have lots of skill in combat when it comes to weapon handling, hand to hand combat, and even grappling!
We’ve already covered a few Kratos workouts on this site that you can check out here:
Since we’ve already gone over the full breakdown of The God of War, we will go straight into the workout in today's article!
In case you missed it, you can check it out here.
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts, with some other accessory training techniques. This will be a workout plan that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Kratos from God of War.
Let’s get into it!
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Workout frequency: 3 days
Training description: 3-day combat-focused workout plan inspired by Kratos, designed to build strength, power, endurance, and functional fitness. Each workout targets different aspects of Kratos’ physical abilities, ensuring a well-rounded approach to training
Day 1: Kratos Strength and Power Day
Focus: Building raw strength and explosive power
Warm-Up
Dynamic Stretching: 5-10 minutes (focus on hips, shoulders, and thoracic spine)
Jump Rope: 3 minutes
Workout
Deadlifts
4 sets of 5 reps
Focus on lifting heavy with good form to build raw strength.
Barbell Back Squats
4 sets of 6 reps
Heavy squats to build leg and core strength.
Power Cleans
4 sets of 3 reps
Focus on explosive movement to develop power.
Weighted Pull-Ups
4 sets of 6 reps
Build upper body strength, especially in the lats and biceps.
Landmine Press
4 sets of 8 reps (each side)
Develop unilateral strength and rotational power.
Sledgehammer Swings
4 sets of 12 reps (each side)
Mimic combat movements to build explosive upper body power.
Cool-Down
Static Stretching: 10 minutes focusing on legs, back, and shoulders.
Day 2: Kratos Functional and Combat Conditioning
Focus: Building combat endurance and functional strength
Warm-Up
Mobility Drills: 5-10 minutes (focus on hips and shoulders)
Medicine Ball Slams: 3 sets of 10 reps
Workout
Kettlebell Swings
4 sets of 15 reps
Build explosive hip power and endurance.
Battle Ropes
4 sets of 30 seconds on, 30 seconds off
Improve upper body endurance and combat conditioning.
Farmer’s Carry
4 sets of 50 meters (heavy weights)
Develop grip strength, core stability, and functional endurance.
Box Jumps
4 sets of 8 reps
Build lower body explosive power.
Landmine Rotations
4 sets of 12 reps (each side)
Enhance rotational strength and core stability.
Heavy Bag Work
4 rounds of 3 minutes
Focus on powerful strikes, practicing combos to build combat endurance.
Cool-Down
Yoga or Stretching: 10-15 minutes focusing on flexibility and recovery.
Day 3: Kratos Endurance and Core
Focus: Building stamina and core strength
Warm-Up
Dynamic Warm-Up: 5-10 minutes focusing on full-body mobility
Jump Rope: 3 minutes
Workout
Weighted Planks
4 sets of 45 seconds
Build core stability and endurance.
Hanging Leg Raises
4 sets of 10 reps
Strengthen the core and grip.
Sandbag Cleans and Presses
4 sets of 8 reps
Full-body functional strength with a focus on explosive power.
Tire Flips
4 sets of 10 flips
Develop functional strength and endurance.
Rowing Machine
4 sets of 500 meters, as fast as possible with 1 minute rest between sets
Build cardiovascular endurance and full-body stamina.
Woodchoppers (Cable or Dumbbell)
4 sets of 12 reps (each side)
Enhance rotational core strength.
Cool-Down
Static Stretching: 10 minutes, with emphasis on hips, back, and shoulders.
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