Yor Workout: Train like The Thorn Princess of Spy X Family!

Last updated on January 1st, 2023 at 11:31 am

Yor is immediately a fan favorite in the anime world.

There have been a few characters in newer hit shows that get a ton of requests as they’re airing, but it’s pretty rare for them to explode enough to take priority over characters that have been steadily requested for quite some time.

Well Yor joins that elite list of characters who are just that popular right off the bat.

You guys made it extremely clear you wanted Yor in our Anime Workouts Database as soon as possible, and here we are.

Thankfully for me, I started watching Spy X Family as soon as it was airing on Crunchyroll and have been keeping weekly, so I have no problem bringing Yor in so quickly considering how awesome I think she is as a character.

She’ll also be another fun calisthenics training addition to our Anime Workout Placement Quizzes as well!

Yor Stats:

Real Name: Yor Forger

Height: 5’7

Weight: N/A

Anime: Spy X Family

Powers: No

Yor has an official height listed, but no weight – which is nothing we’re not used to for some of our characters.

We can obviously tell she is tall and slender, which is something we’ll be working around to build this one out.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Yor Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Yor Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Yor I’ll be pulling right from her Wiki Fandom section, starting with this bio section they lead with for her:

Yor Forger is the tritagonist of the SPY x FAMILY series. While she works as an ordinary clerk at Berlint City Hall, she also leads a secret life as a Garden assassin with the code name “Thorn Princess”.

She and Loid Forger get married to fulfill their separate goals, with the former becoming the adoptive mother of Anya Forger.

We will also be noting Yor’s overall aesthetic and physical appearance for this one, though I won’t be giving a breakdown for it.

From there we can move into the information they give us for her abilities, which will be what we’re also using to create this routine.

The first thing we can begin to breakdown is her strength, which is the ability they give the most detail for:

Strength: Despite her slim frame, Yor possesses monstrously superhuman physical abilities. She is capable of easily piercing human skulls with her weapons and a thrust from her hands alone can destroy pumpkins. She can easily crush people with her raw strength. She can throw her weapons hard enough to break through a wooden door and still impale someone on the other side. Her kicks can move speeding cars and brutalize humans. Her legs are also strong enough to jump an entire floor while carrying a woman and her child. In hand-to-hand combat, Yor’s preferred method of attack is using rapid kicks. Her kicks were powerful enough to knock out Loid by merely grazing his chin, something he didn’t experience since his training days. While attempting a strength-tester game, Yor destroyed the machine with a one-handed swing.

Yor has difficulty controlling her strength. While taking cooking lessons from Camilla, Yor accidentally sliced up the cutting board that she was chopping vegetables on. During a tennis match against Fiona Frost, she accidentally diced a tennis ball from the power of her swing. While she held back her strength on her next serve, it was still so powerful that Frost, who is a WISE agent with considerable strength, could barely hold back the ball until her racquet snapped. Frost claimed that the ball would’ve been sent flying a mile away if she had not tried to hit it. Two accidental slaps from Yor was enough to cause Yuri to bleed excessively to the point that some passing civilians were concerned and recommended that he should go to the hospital. By her own admission, she has accidentally broken two of Yuri’s ribs from a hug when she was in her teens.

They also go on to talk about her speed and endurance as well:

Speed and reflexes: Yor is imperceptibly fast and agile. Despite moving in heels, she was able to jump and land from tall heights, effortlessly knocking out a raging cow, and move fast enough to intercept and kill another assassin who was fast enough to evade the Director’s bullets.

Yor has remarkably quick reflexes, being able to intercept a falling hot pan with just a motion of her leg and dodge rifle fire. Even when distracted, she was able to dodge garden shears from several feet away and was able to throw Becky out of the path of a car and catch her in time.

Durability and stamina: Yor was able to withstand a gunshot wound to her glutes and move normally, making it home, though this feat caused her considerable pain and left her in a bad mood. During the fight on the Princess Lorelei, she was able to kill over 22 assassins nonstop, suffering from a jammed finger and a chest wound. While rushing Becky Blackbell to the hospital after falsely assuming she was intoxicated, Yor was struck in the side by a car; the car being damaged enough to start smoking. Yor was sent rolling but got up, caught Becky and continued running without issue.

Some other little abilities they go on to mention are:

• Intelligence
• Cooking
• Poison Intolerance
• Weapon Skills

None of which will be helping us with this workout.

Here’s what we’re specifically working around:

1. Yor’s Thin and Toned Physique
2. Yor’s Strength and Speed
3. Yor’s Endurance and Stamina
4. Yor’s Assassin-like Abilities

With the main goal being a slim and toned physique like Yor for cosplay.

So be ready for high intensity calisthenics and cardio for fat burn and toning.

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Yor Workout Routine

Training Volume:

3-5 days per week

Explanation:

To become Yor we are going to be training with calisthenics to get assassin-like abilities, strength, agility, and endurance. We’ll have 3 days of pure calisthenics and some cardio and then one day devoted to Forger Endurance Work and a final day devoted to an Assassin Circuit Test.

Want To Upgrade This Workout?

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Yor Workout Routine: Sample Workout Schedule

Monday: Assassin Calisthenics A

Tuesday: Assassin Circuit Test

Wednesday: Assassin Calisthenics B

Thursday: Forger Endurance Work

Friday: Assassin Calisthenics C

Saturday: Active Rest

Sunday: Rest Day

Yor Workout Routine: Assassin Calisthenics A

Warm Up: 

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Air Squats

3×25

Push Ups

3×20

Dips

3×15

Pull Ups

3×10

Body Control Core Work:

Hollow Hold

3×20-30 Seconds

Sit Ups

3×25

Lying Leg Raises

3×25

Finisher Assassin Endurance (Optional):

15-30 Minutes of HIIT Cardio

1 Minute Sprint

1 Minute Cooldown

Rinse and Repeat

Yor Workout Routine: Assassin Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Assassin Circuit Test: Complete 4 Rounds for Time

400m Run

30 Double Unders

20 Half Burpees

10 Box Jumps

Yor Workout Routine: Assassin Calisthenics B

Warm Up: 

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Lunges

3×30 (15 each leg)

Decline Push Ups

3×25

Plank to Push Ups

3×15

Wide Pull Ups

3×10

Body Control Core Work:

Hollow Hold

3×20-30 Seconds

V-Ups

3×25

Knees to Elbow

3×25

Finisher Assassin Endurance (Optional):

15-30 Minutes of HIIT Cardio

1 Minute Sprint

1 Minute Cooldown

Rinse and Repeat

Yor Workout Routine: Forger Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Yor Workout Routine: Assassin Calisthenics C

Warm Up: 

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Glute Bridges

3×25

Wide to Close Push Ups

3×20

Chair Dips

3×15

Chin Ups

3×10

Body Control Core Work:

L-Sit Hold

3×20-30 Seconds

Slow Crunches

3×25

Knee Raises with Twist

3×30

Finisher Assassin Endurance (Optional):

15-30 Minutes of HIIT Cardio

1 Minute Sprint

1 Minute Cooldown

Rinse and Repeat

Yor Workout: Optional Bonus Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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