W O R K O U T C H A L L E N G E

Welcome to the Assassin’s Creed Workout Challenge! Train for five weeks like the legendary heroes of
the franchise, building strength, agility, and endurance along the way. Don’t forget to join the community
and stay updated with tips from our partner coach, Bioneer, on our official TikTok (@assassinscreed).

WEEK ONE

ASSASSIN TR AINING
WA R M U P EXERCISES SETS REPS

Jump Rope 10 Minutes Tactical Pull Up 3 3

Mobility Cool Down

Bear Crawl 3 20 Seconds
Squat Jump 3 6
Dynamic Stretching
Lunge 3 10

WEEK TWO

P I R AT E T R A I N I N G
WA R M U P EXERCISES SETS REPS

Jump Rope 10 Minutes Tactical Pull Up 3 4-6

Mobility Cool Down

Push Ups 3 8
Bodyweight Row 3 5
Dynamic Stretching
Bear Crawl 3 30 Seconds
Goblet Squat 3 6
Multi-direction Lunge 3 5

If you know or are aware of a medical condition that might interfere with you participating safely, please consult a medical professional in advance.
Participants assume full responsibility for any and all injuries, losses and damages that happen when participating.
 W O R K O U T C H A L L E N G E

WEEK THREE

S PA R TA N T R A I N I N G
WA R M U P EXERCISES SETS REPS

Jump Rope 10 Minutes Tactical Pull Up 3 3

Mobility Cool Down

Burpees 3 5
Bodyweight Row 3 5
Dynamic Stretching
Bear Crawls 3 40 Seconds
Goblet Squat Jump 3 6
Lunge Walk 3 10
Tuck Ups 3 5

WEEK FOUR

VIKING TR AINING
WA R M U P EXERCISES SETS REPS

Jump Rope 10 Minutes Elevated Push Ups 3 5

Mobility Cool Down

Goblet Curls 3 8
Weighted Bear Crawl 3 30 Seconds
Dynamic Stretching
Goblet Squat Jump 3 5
Weighted Lunges 3 8
Bicycle Crunches 3 10

WEEK FIVE

SHINOBI & SAMUR AI TR AINING

WA R M U P EXERCISES SETS REPS

Jump Rope 10 Minutes Tactical Pull Up 3 8

Mobility Cool Down

Explosive Push Up 3 8
Lizard Crawl 3 30 Seconds
Dynamic Stretching
Precision Broad Jump 3 6
Squat Walk 3 20 Seconds
Hollow Body Hold 3 20 Seconds

If you know or are aware of a medical condition that might interfere with you participating safely, please consult a medical professional in advance.
Participants assume full responsibility for any and all injuries, losses and damages that happen when participating.