Dave Rochon

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

Pyromania V registration link:
https://competitioncorner.net/events/3119

We invite you to challenge yourself and register for Pyromania V. Do you have what it takes to complete all the events? Get your team together and sign up today. Once you signed up, we need a picture of your team.
July 24th from 6 to 9pm, Saturday July 25th, 8 to 3pm, Sunday July 26th, 8 to 4pm. Teams of 4 (M,M,F,F), 2 divisions, Fitness (scaled) and Firebreathers (Rx), 8 scored events (so far), multiple outside venues (Stadium, pool and a massive hill), expect many surprise events and doing things you usually don’t do in class setting, athlete tshirt/tank top included, awesome prizes and tons of fun.

Berserker challenge
Week 5

1 rep max deadlift

1 rep max bench press

Note: This is your max for the day. By no means, this will represent your true maxes. You might hit a personal record and you might not. What’s important is that whatever you get, take it like a champ and move on. This is part of the challenge

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
5 rounds
30sec cals bike
30sec rest

Weightlifting
Snatch grip sot press 5×5

Gymnastics
20 strict ring dips

Core
L-sit hold 1min

Maintenance/mobility
ROMWOD

**BRING A FRIEND FOR FREE DAY**

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

5 rounds for time:

50/35 cals bike (share as needed)
20 synchronized toes to bar or synchronized GHD situps
10 synchronized burpees over the wall 48/40

Team BURN

Teams of 2

20min AMRAP

400m run
100/70 cals row
60 wall balls 24/20

Note: Run together, share the reps as needed

Pyromania V registration is going full swing. Get your team together and sign up asap. Teams of 4, (M,M,F,F), Fitness (scaled) and Firebreathers (Rx) divisions. At least 8 scored events. We have multiple outside venues planned and you will be tested in all aspects of fitness. We have a stadium at Shouldice park for day one. Pool for day two and a massive hill for day 3. Plus add all the workouts at Pyro. It’s gonna be epic. 350$ per team. Register here:

https://competitioncorner.net/events/3119

There are no excuses, just do it!! BOOM!

“TRIFECTA”

Gymnastics

10min EMOM
1 strict toes to bar
2 around the world
3 kipping toes to bar

6min AMRAP

4 rope pull ups
6 pistols
8 V-ups

Pyro weightlifting
“FORGED BY FIRE” W4D3

Primer
Overhead squats
3-3-3-3-3

5 sets
1 snatch
3 positions snatch (low hang, hang, high hang)

Snatch complex
5 sets

1 snatch
1 hang snatch
1 snatch balance
1 overhead squat

Note: Make sure to train below your maxes. Focus on technique and good position

Firebreathers

“60/20”

20min AMRAP

For time:
60 double unders
20 deadlifts 155/105
60 double unders
20 hang power cleans 155/105
60 double unders
20 front squats 155/105
60 double unders
20 bar facing burpees
60 double unders
20 handstand push ups
60 double unders
20 ring muscle ups

Berserker challenge
Week 4

“FENRIR”

Fenrir is a monstrous wolf in Norse mythology. Fenrir, together with Hel and the World Serpent is a child of Loki and giantess Angrboða. Due to the gods knowledge of prophecies foretelling great trouble from Fenrir and his rapid growth, the gods bound him, and as a result Fenrir bit off the right hand of the god Týr.

5 rounds for time:

100ft forward sandbag drag 70/50
10 chest to bar pull ups
20 box jumps 24/20

Note: A forward sandbag drag is basically a bear crawl while pulling a sandbag at the same time

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
Tabata zeus rope double unders

Weightlifting
Hip cleans 5×5

Gymnastics
Practice handstand walk 10min

Core
10 around the world

Maintenance/mobility
ROMWOD

Berserker challenge
Week 4

“GUNGNIR”

Gungnir (Old Norse Gungnir, “Swaying;”[1] pronounced “GUNG-neer”) is the name of the mighty spear that belongs to the god Odin.

5 rounds for time:

6 squat snatch @60% of 1RM
6 ring muscle ups

Note: Scale as needed. Bar muscle ups, chest to bar pull ups, pull ups, low ring muscle ups are all good options. Do it to the best of your ability

Pyro weightlifting
“FORGED BY FIRE” W4D2

Primer
Snatch drop
3-3-3-3-3

Note: Light and snappy

Barbell cycling
Power snatch waves
10-8-6-4-2

Note: Build up

Back squats
3-3-3-3-3

Note: Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabara burpees

Gymnastics
Ring bottom support swings 3×8

Core
Plank
Side plank
1min each

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 4

“HIMINBJORG”

HIMINBJORG Cliffs of Heaven, Heaven Mountain The eighth great hall, or palace, in Asgard, kingdom of the aesir god. Himinbjorg is the home of the god Heimdall. The palace stands near Bifrost, the rainbow bridge between heaven and Earth. From his vantage point overlooking this passage between the three worlds of the universe, Heimdall carries out his duty to watch over the lives of the other gods

For time:

Memorial stairs 10x

**Wear a weight vest or a loaded backpack 20/14**

“KOBE”

13min AMRAP

8 thrusters 95/65
24 box jumps 24/20

In memory of Kobe Bryant, Gigi Bryant and others who tragically died on January 26th, 2019. The 8 and 24 represent the numbers Kobe wore during his career. The 13 mins is in honor of his daughter, Gigi Bryant and other children lost in the crash. Bryant set the bar for consistency and work ethic for a generation of people. An amazing athlete and father in his own time and legend in passing.

“Great things come from hard work and perseverance. No excuses.” -Kobe Bryant

Health
Thrusters 75/55
Box jumps or step ups 24/20

BURN

Tabata air bike cals
Tabata medball cleans 20/14
Tabata push ups
Tabata abmat situps

Score is total reps for all the tabatas combined

Accessory work
Shoulders of steel
Arnold press 3×8

Weightlifting
30 PVC pipe hip snatch

Core
3 sets
10 GHD situps
10 weighted hip extensions

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 4

“LOKI”

Loki is in some sources the son of Fárbauti and Laufey, and the brother of Helblindi and Býleistr. By the jötunn Angrboða, Loki is the father of Hel, the wolf Fenrir, and the world serpent Jörmungandr. Loki sometimes assists the gods and sometimes behaves in a malicious manner towards them. Loki is a shape shifter and in separate incidents he appears in the form of a salmon, a mare, a fly, and possibly an elderly woman named Þökk. Loki’s positive relations with the gods end with his role in engineering the death of the god Baldr and Loki is eventually bound by Váli with the entrails of one of his sons

For time:

150/120 cals bike
50 handstand push ups
150/120 cals row
50 squat jumps
1600m run
100ft walking lunges 50/35

Pyro weightlifting
“FORGED BY FIRE” W4D1

Primer
Split jerk press
3-3-3-3-3

Note: Fixed weight or build up

Clean waves
5-5-4-4-3-3-2-2-1-1

Note: Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata zeus rope double unders

Weightlifting
Pendlay row 5×5

Gymnastics
5min handstand walk practice

Core
Hanging L-sit hold 1min

Maintenance/Mobility
ROMWOD