How to Cheat Death like Jon Snow!

Is he dead or alive? Regardless of what GoT producers decide, the bastard child of Ned Stark (or not?), the ex-Lord Commander of the Night’s Watch (or not?), the Game of Thrones heartthrob (always) and the true King of our Iron Throne, Jon Snow will always be alive for us.

The man protecting The Wall has brushed with death on many occasions. Yet, he always managed to survive (till the last episode of season 5 – oh god, why??). For someone to keep escaping his imminent fate, I’d say he’s either very lucky or well fit for dangerous situations. I’d go for the first guess, but for the sake of this blog post, I’ll address option #2.

Let’s check out Jon Snow’s top fitness scenes and explore how you can get in shape for them and become a Jon Snow – minus the fame and fans.

I know not everyone is a gym fan or an outdoorsy person, so I included for each “skill” the appropriate indoor and outdoor training for it.

Note on Choosing Reps/Sets:

Fat Loss

  • 1-3 sets
  • 10-12 reps

Muscle Gain or Size

  • 3+ sets
  • 6-8 reps until fatigue


  • 1-3 sets
  • 12-16 reps

**You can mix and match to see what works for you.


Jon Snow climbs The Wall


Okay, so imagine there’s a 700 ft (213 m) tall wall (because believe me, we will all face that wall one day – and it will be called life) – how would you physically prepare for such a climb? You would work out for a rock climbing adventure!


How to cheat death like Jon Snow


Indoor Workout Sample

Resting 30 seconds between sets: 

  • Pull-up
  • Spiderman Push-up
  • Pectoral Fly
  • Bentover Row
  • Dip
  • Forearm Kettlebell Curl
  • Swiss Ball Press-up
  • Single-leg Plank (1 min/each leg = 1 set)
  • Slow-motion Bicycle
  • Don’t forget the cardio!

Adopted from


Outdoor exercising

  • Tennis
  • Swimming
  • Cycling
  • Stairs
  • Pull ups and arm curls should be added to the mix and can be easily done outdoors


Jon Snow goes beyond The Wall


On several occasions, Jon ventured beyond The Wall, into harsher conditions and rougher paths. This is similar to mountain hiking but without the cold, which requires a lot of prepping – similar to a hardcore hiking trip.

How to cheat death like Jon Snow

Image: HBO



Indoor Workout Sample

Resting 30 seconds between sets: 

  • Push-up with Single Arm Row 
  • Side Plank Raises
  • Step Back Low Row 
  • Step-ups with Trunk Rotation and Hip Flexion 
  • Hip Hinging 
  • Traveling Lunges 
  • Squats 
  • Sit-ups
  • Stairs or Elliptical Trainer
  • Don’t forget the cardio!

Adopted from


According to the article; there are two key elements for a hiking workout – Aerobic and Resistance training. Why?

“[…] participating in other forms of aerobic fitness like cycling, swimming, running or group fitness classes will not only build a solid aerobic base, it will also build confidence and momentum for your adventure.”


“Resistance training like lunges, squats and planks will fortify your muscles, connective tissue and bones, and significantly improve your movement efficiency.”


How to cheat death like Jon Snow

Image: HBO


Outdoor exercising

  • Skiing
  • Running
  • Mountain biking
  • Jogging up and down stairs
  • Yoga – to increase flexibility
  • Walking heel-to-toe in a straight line or balancing on one foot – to increase balance
  • Lunges, push-ups, sit-ups, squats – all can be done without weights outdoors


Jon Snow Fights


Kit Harington’s personal trainer Dalton Wong explains, training for sword fighting should include more full-body movements and less isolation exercises. Swinging a sword involves more than just arm muscle.


How to cheat death like Jon Snow

Image: HBO


Indoor Workout Sample

Four rounds of the following four exercises, resting one minute after each round.

  • Pendulum Lunge

Holding dumbbells at sides, take a big step backward with your right foot and lower right knee to floor. With your weight in your left heel, take a big step forward with right leg and bend your left knee so it just hovers above the floor. Repeat on left leg, and continue alternating for 1 minute.

  • Weighted Push-Up Rows

Get in plank position gripping a dumbbell in either hand. Bend elbows back and close to your body to lower chest to floor, then press back up, locking elbows at the top. Keeping a perfect plank position, row your left hand up to your left ribs, elbow back and tight to the body. Lower the weight, and repeat on the right side. Continue alternating for 1 minute.

  • Lateral Dumbbell Lunge

Stand holding dumbbells at sides, and lunge laterally to the right (if you were standing in the center of a clock, this would be like lunging to 1 o’clock), and putting 80 percent of your weight in your right heel. Press through your front foot to return back to start, and repeat on your left side (imagine lunging to 11 o’clock). Continue alternating sides for 1 minute.

  • Kneeling Curl and Press

Start in a kneel with arms straight at sides and a weight in each hand. With palms facing out, curl weights to shoulders, then turn palms in to press the weights overhead. Slowly lower the dumbbells back to start, and repeat for 1 minute.

Adopted from:


Outdoor exercising

Grab a stick and play with your friends?


Important: don’t forget to warm up before any workout and stretch when you’re done!


Then after an eternity of Why am I doing this to myself? Do I really care if I’m fit?, I’ll just skip that last set! and OK, I’m over this ****, you will get that unrealistically rip body you see on posters and underwear ads (which are super airbrushed, by the way).

Keep calm and sweat on,

Your ChefXChange Team


P.S: If you are a hardcore GoT fan, make sure to check our rundown of The Deadliest of Game of Thrones Feasts and What we think Margaery Tyrell would have for lunch?