Berserker challenge
Week 5
“AEGIR”
In Norse mythology, Ægir (also Aegir) (Old Norse “sea”) is a sea jötunn associated with the ocean. He is also known for being a friend of the gods and hosting elaborate parties for them. He is the namesake for the exoplanet previously known as Epsilon Eridani b. Ægir’s servants are Fimafeng (killed by Loki) and Eldir.
5 rounds for time:
100m swim
5 pool deck muscle up
10 push ups
15 squats
Strength
Snatch
5-5-3-3-3-1-1-1-1
Note: Build up to max. Aim for approx 90% of 1RM for the last rep. Rest as needed between sets
BURN
5 rounds
2min on, 1min off
25/20 cals row
Max push ups
Note: Scale and modify the rep scheme so get to perform some push ups
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Weightlifting
Snatch grip behind the neck press 5×5
Gymnastics
20 false grip ring chest to ring pull ups
Core
3 sets
15 GHD sit ups
15 hip extension
Maintenance/Mobility
ROMWOD
Berserker challenge
Week 5
“HELHEIM”
Helheim (“house of Hel”) is one of the nine worlds of Norse mythology. It is ruled by Hel, the monstrous daughter of the trickster god Loki and his wife Angrboda. This cold, dark and misty abode of the dead is located in the world of Niflheim, on the lowest level of the Norse universe
For time:
300 double unders
150 wall balls 20/14
75 burpees
Health
300 single unders
150 wall balls 14/10
75 burpees
Pyro weightlifting
“FORGED BY FIRE” W5D1
Primer
Snatch grip sots press
3-3-3-3-3
10min EMOM
1 power snatch
1 hang snatch
1 hip snatch
Front squats
3-3-3-3-3
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
100 cals row
Gymnastics
20 low ring muscle ups transition
Core
Front planche hold 1min
Maintenance/Mobility
ROMWOD
