Last updated on November 18th, 2023 at 12:16 pm
Our Video Game Inspired Workouts is fairly full, but now it’s time to finally bring in some more Overwatch characters.
We’ve already had a couple, but with our Riot Games Inspired Workouts getting pretty massive, full of League of Legends and Valorant characters – I want to make sure we don’t forget about our Blizzard characters as well!
So, for that reason we’re bringing in Hanzo to join Doomfist and Tracer (with more on the way).
You can find all of them within our new Overwatch Inspired Workouts (though, who knows, maybe that will eventually be our Blizzard Inspired Workouts)!
Hanzo Stats:
Real Name: Hanzo
Height: 5’8
Weight: 160 lbs.
Video Game: Overwatch
Powers: Yes
These are fan guesstimate height and weights, but they seem pretty spot on.
Which would put Hanzo in the in the shorter range for superheroes and average height if we compared him to characters inside our Anime Workouts Database.
Vegeta tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Hanzo Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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.
Take The Anime Workout Placement Quiz Now!
Hanzo 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 from Hanzo I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Hanzo is a Damage hero in Overwatch. He is one of the 21 heroes included in the game’s release on 24 May 2016.
Hanzo’s occupation is Mercenary / Assassin.
They also go on to tell us a little bit more about his character by saying:
“Hanzo’s versatile arrows can reveal his enemies or rapid fire to strike multiple targets. He can scale walls to fire his bow from on high, or summon a titanic spirit dragon.”
Not much to go on, but we can take a look at his abilities at least at face value:
- Wall Climb
- Storm Bow
- Sonic Arrow
- Storm Arrows
- Lunge
- Dragonstrike
The most important aspects here are his lunge and wall climb.
We’ll also be training specifically around his aesthetic – with a cosplay oriented factor to our workout routine.
That, and it will also be geared towards his mercenary/assassin mobility.
Which means the goals of our Hanzo Inspired Workout are going to be:
- Hanzo’s Muscular and Lean Aesthetic
- Hanzo’s Extremely Mobile Abilities
- Hanzo’s Strength and Speed
We’re going to be sticking to bodyweight training and adding Hanzo into our calisthenics workouts, but any fitness level should be able to jump right in and get started.
That said, if you need to start with one of our Beginner Workouts the best place to start would likely be our Beginner Ninja Workout or our Beginner Speedster Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Hanzo Workout
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training, mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Sniper Circuit Test (which will also be sticking to calisthenics and endurance work).
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Hanzo Workout: Sample Schedule
Monday: Assassin Calisthenics A
Tuesday: Bowman Circuit Test
Wednesday: Assassin Calisthenics B
Thursday: Sniper Endurance Work
Friday: Assassin Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Hanzo Workout: Assassin Calisthenics A
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Clap Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset Three:
A. Dips
3×15
B. Hollow Hold
3×30 Seconds
Superset Four:
A. Pull Ups
3×10
B. Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Hanzo Workout: Bowman 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!)
Weapon Master Circuit Test: Complete 4 Rounds for Time
400M Run
50 Air Squats
40 Bicycle Crunches
30 Pause Push Ups
20 Jumping Lunges
10 Inch Worms
Hanzo Workout: Assassin Calisthenics B
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Decline Push Ups
3×25
B. Superman Hold
3×30 Seconds
Superset Two:
A. Glute Bridges
3×20
B. Hollow Hold
3×30 Seconds
Superset Three:
A. Plank to Push Ups
3×15
B. L-Sit Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Side Planks
3×30 Seconds Each Side
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Hanzo Workout: Sniper 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
Hanzo Workout: Assassin Calisthenics C
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Wide to Close Push Ups
3×30
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Wide to Close Squats
3×20
B. L-Sit Hold
3×30 Seconds
Superset Three:
A. Skull Crushers
3×15
B. Superman Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Straight Arm Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Hanzo Workout: Optional Additional 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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