The Solid Snake Workout

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The Solid Snake Workout
The Skills of Solid Snake

Note: This workout is split into four tiers in order to easily plug into the RPG Fitness workout system.



Equipment Required:

Pull Up Bar


5×5-10 Kneeling pushups
5×5-10 Chair-Assisted Pull Ups
5×5-10 Crunches
5×5-10 Wall Squats


5-7×5-10 Pushups
5-7×5-10 Pull Ups
5-7×5-10 Situps
5×5-10 Bodyweight Squats


7-10×5-10 Pushups
7-10×5-10 Pull Ups
7-10×5-10 Situps
7-10×5-10 Bodyweight Squats


5×2:00 minutes – As many pushups as you can
5×1:00 minute – As many pull ups as you can
5×2:00 minutes – As many sit ups as you can
5×30 seconds – As many bodyweight squats as you can

Strength Notes: Solid Snake was originally a green beret, so we’re starting with that as our basic platform for strength here.  Rather than being able to put up tons of weight, the military cares more about you being able to go forever – to take whatever punishment you get and have your muscles keep going.  This fits Snake’s own personality and approach to things very nicely.  The man has no quit in him.  Notice that, unlike some of our other characters, the number of sets you do increases with each workout, though the number of reps you’re shooting for pretty much stays the same.  When you can do the max number of reps (10) for the max number of sets recommended for that level, you’re ready to bump up to the next level.


Death by 10 Meters:

Set up a five meter (16 foot) track.  Run from one end to the other and back (so ten meters total distance covered) in one minute.  The next minute, do it twice.  Add a ten meter interval to every minute until you can’t do any more.

The 30/60:

Jog for sixty seconds, and then sprint for thirty seconds.  When starting out, shoot for four repetitions (so six minutes total.  Gradually add more repetitions until you get up to at least eight (for twelve minutes total).  Can you do it for twenty minutes?  =D

Just Run:

Run for at least half an hour.  Walk when you need to (when you’re first starting out), until you can run the whole time.  Then start seeing how many miles you can back into half an hour or forty-five minutes.

Cardio Notes: You can pick any one of these options for your “cardio” days, but make sure you don’t repeat the same workout back to back.  Also make your you get in at least one “Just Run” set every week.


Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Cardio
Day 5: Strength
Day 6: Cardio
Day 7: Rest

Schedule notes: You can sub in a rest day on day 3 or 4 if you need to, especially when you’re starting out.  Listen to your body, and don’t hurt yourself.  A single rest day will affect your schedule a lot less than taking off a month or two due to injury!

That’s all for today.  Hope you liked the workout!  Sorry it was a long time coming.  The next character poll will be going live on Facebook/Tumblr/Twitter in a day or two, so keep your eyes open!  It’s gonna be a doozy…


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27 thoughts on “The Solid Snake Workout

  1. Scott Hodsden says:

    It was good to see another character workout, but I miss the skill and mind analysis. They really enhanced the profiles, especially with great characters like Snake. Could you please start them again? Thanks.

    • DaRatmastah says:

      Scott – Thanks for the feedback. I agree, I miss them too. Right now, unfortunately, my job takes up too much time for me to post as much as I used to (my old job had more flexible hours and more time in front of a computer for writing). As such, I’m currently focusing on getting workouts out when I can, as those are definitely the more popular posts for characters. That said, I really do want to get back to the skill and mind posts, and I hope to work through my backlog on them at some point in the future.

  2. Anthony T says:

    Hey i like your workout its pretty good just one comment.. You say “solid snake was a green beret. thats his formal military training before he went into special forces..” Green Berets are Special Forces in the united states army..
    * source * I’m in a special forces unit**

      • Anthony T says:

        lol its all good. i was just like ..wait .what? but i figured you knew what you meant to say. also about the death by 10 meters. Why do 1 full minute rest in-between sets? especially at the beginning ?

        • DaRatmastah says:

          Honestly, it’s for people that are just starting a high intensity cardio regimen. It’s meant to be a scaleable workout, so it needs to start out at a really manageable level. If you feel comfortable omitting the rest period from the first couple sets, feel free =D

  3. Pingback: THE GREAT RELAUNCH! | Be a Game Character

  4. Mozart Pierson says:

    Hey man i love what your doing and i wanted to clearify. Now solid snake is the genetic copy of his father big boss snake i was hopeing since hes the root do you think big boss has a higher intensity and would it be good to add some sort of combat cardio if you catch my drift

    • DaRatmastah says:

      I would definitely agree. For big boss I’d stick with a similar workout style, but a bit more combat conditioning and high intensity interval stuff.

  5. Konrad says:

    I just found out about your website and very nicely done man 😀 it looks good. But I got a few questions
    I think I am gonna take this workout but try to make it more like Big boss add some stuff like CQC and disarming practices, Maybe add wrist weights when I do the cardio work out what do you think?
    the cardio is some pretty good stamina training however it makes me wonder if I should change my diet? I would not want to take it to the extreme and slow progress would not bother me I find it enduring ^^ but it feels as if it require a specific diet.
    I right now eat 6 times a day mostly sandwiches and 1 main meal. maybe some fruits, veggies and protein boosts if needed.
    What do you think I should go for?
    About the Strength work out I already do almost all of them even if at a beginner level, however I do have a few exercises more then just them like Overhead Shoulder Press, leg exercise and to a degree when I practice evading, grappling and countering with my partner. will they be too much, should I take some of them away what’s your thoughts?

    • DaRatmastah says:

      Awesome thanks for reading! Good questions, I’ll answer as best I can!

      1) Wrist weights on the cardio honestly aren’t gonna do all that much. If you want to make the cardio more difficult, either increase the intensity (the speed at which you do it), or add a weighted vest. Just make sure to be careful about your lower body if you add a weighted vest, you can injure your joints if you’re too aggressive with it.
      2) As far as diet goes, I’d definitely recommend you check out the post “Macros and You.” It’s a big subject to cover in just a comment section, so check out the blog post and add any extra questions you’ve got after reading it to the comment section there.
      3)I’d say just add them in and see how it goes! Start slow, and don’t go crazy, but extra supplementation is usually a good idea, especially if you’re hitting muscle groups that aren’t already represented in the existing workout.

      Thanks again for the comment!

      • Konrad says:

        Thanks for the Answers 🙂 You seem like a really cool dude.
        I will do as you say, but by the way have you been in the military yourself? perhaps you learn about CQC I would not mind to get a few tips on where to find it xP

        Thanks again for answering so fast and have a good day/night ^^

          • Konrad says:

            Oh really? that’s cool x)
            This is maybe not the place for such a question but what made you want to create a site like this?

          • DaRatmastah says:

            Haha, that’s a bit much to answer in the comments section. Maybe I’ll do a post or video about it sometime! For now, the short version is that I like to help people. =)

  6. Konrad says:

    Actually There is one more question about the work out.
    when I look at it it dose not seem like the strength exercises will shape my body that well, of course I want to get stronger and be able to endure whit a lot of stamina but the exercises seems to ignore some of the other body parts and might make me look a bit deformed whit my muscular structure. I am probably wrong but still I was just wondering as it did not seem too add up whit Snakes body shape

    Thanks alot for your time 🙂

    • DaRatmastah says:

      Haha, don’t worry! It’s not going to leave your body deformed! This is a good overall workout, specifically designed around military standards! I don’t know of any soldiers with deformed looking bodies from their PT programs =D

  7. Konrad says:

    Would you have any tips on how to go from Crunches to Situps?
    I can make my fair share of crunches 50 to 110 but when its time for Situps I am having problem, cant do even one whit out swinging whit my body. Any help would be very appreciated : )

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