Berserker challenge week 3
“VALKYRIE”
In Norse mythology, a valkyrie (from Old Norse valkyrja “chooser of the slain”) is one of a host of female figures who decide who will die in battle. Selecting among half of those who die in battle (the other half go to the goddess Freyja’s afterlife field Fólkvangr), the valkyries bring their chosen to the afterlife hall of the slain, Valhalla, ruled over by the god Odin.
Death by
2 devils press 50/35
4 dumbbells thrusters 50/35
6 shuttle runs 20ft
Timecap: 15min
Note: For this workout, you will perform all the movements every minute on the minute until you can no longer complete all the reps within the timeframe. If you reached 15min, you have completed the workout and outlive the Valkyries. For scaling, aim for a rep scheme and weight that will allow you to reach approximately 10min. But obviously, you want to aim for 15min and come out alive.
Health
Dumbbells at 35/20
Pyro weightlifting
“FORGED BY FIRE” W3D2
Primer
Snatch grip sot press
5-5-5-5-5
Note: Fixed weight, focus on form, good strong position
5 sets
3 muscle snatch + 3 overhead squats
Note: Build up to max
Squat snatch
3-3-3-3-3
Note: Build up, touch and go only, no drops
Snatch pulls @110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10 rounds
10/7 cals bike
5 burpees
Gymnastics
False grip strict chest to ring pull ups 5xmax
Note: Hollow body position, strong core engagement
Core
Low ring in/out 5×8
Maintenance/mobility
ROMWOD
