“TRIFECTA”
Gymnastics
SLIPS (handstand focus)
Scales
10 sets
1 right leg front and back
1 left leg front and back
L sit hold 1min
Inversion
Handstand walk
Handstand forward roll bailout
Handstand cartwheel bailout
Plank
Front planche hold 1min
Stretch
Shoulder and hip focus
METCON
For time:
10 around the world (right/left = 2 reps)
10 ring push ups
8 around the world
8 ring push ups
6…
6…
4…
4…
2…
2…
Pyro weightlifting
“FORGED BY FIRE” W3D3
Primer
Snatch balance 5×3
Note: Light and snappy, speed under the bar focus
Shoulder press
1-1-1-1-1
push press
2-2-2-2-2
Push jerk
3-3-3-3-3
Note: Weight goes up only. Start at around 50% of your 1RM shoulder press
Firebreathers
Canwest qualifier
Workout 2
“HURRICANE”
25min AMRAP
20/15 cals row
20ft handstand walk
5/10/15/20/25… dumbbells step overs 24/20 50/35
20ft handstand walk
Berserker challenge
Week 3
“ODIN”
Odin (Old Norse: Óðinn) is the god of wisdom, poetry, death, divination, and magic. Son of Bor and the giantess (jötunn) Bestla, Odin is the chief of the Æsir and the king of Asgard. He is married to the goddess Frigg, and is the father of the gods Thor, Baldr, Höðr, Víðarr, and Váli.
Known as the All-Father, Odin is often accompanied by two ravens, Huginn and Muninn, along with the wolves Geri and Freki; the god rides into battle atop an eight-legged steed, Sleipnir, and wields the mighty spear Gungnir, which was fashioned for him by the dwarves known as the Sons of Ivaldi and is said to never miss its target.
A defining feature of Odin is his being one-eyed, a result of him having sacrificed an eye to drink from the Well of Urðr, which granted him an incomprehensible amount of knowledge of the universe. Odin himself often receives counsel from the severed head of the being Mímir, which recites secret knowledge to him. Half of the souls of those slain in battle will be guided by the Valkyries, battle maidens, to Valhalla
For time:
100 back squats @50% of 1RM
**Every time you rack the bar or drop it, perform 15 hand release push ups**
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
100 zeus rope double unders
Weightlifting
Split jerk press 5×5
Gymnastics
20 false grip chest to rings pull ups
Core
5 sets
15 GHD sit ups
15 hip extensions
Maintenance/mobility
ROMWOD
Berserker challenge
Week 3
For time:
200ft handstand walk
Rx: 10ft sections
Scale as needed. 200 inverted hand release. 20 around the box. Use a spotter with a pvc pipe. Even 200ft of pike bear crawl is a good option. Pick something challenging for you
METCON
For time:
21-15-9
Hang dumbbells power cleans 50/35
Dumbbells shoulders to overhead 50/35
Health
Dumbbells at 35/20
Pyro weightlifting
“FORGED BY FIRE” W3D2
Primer
Hip clean
5-5-5-5-5
Note: Build up but keep it light and snappy. Speed under the bar
3 position clean
1-1-1-1-1-1-1 (7)
Low hang (below the knees)
Hang (above the knees)
High hang (hip level)
Note: Start from the ground, pause 3 seconds and low hang, move to the hang and pause for 3 seconds, then move up to the high hang and pause for 3 seconds as well. Then you clean. Build up the weight but again, focus on good position, do not try to max out on this.
Clean and jerk complex
5 sets
1 clean high pull
1 hang clean
2 front squats
3 jerks
Note: Build up to max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
“QUICK BURST”
For time:
25 wall balls 20/14
25 burpees
25 push ups
25 cals row
Gymnastics
Ring support swings 3×8
Core
10 around the world (there and back is 2)
Maintenance/mobility
ROMWOD
Berserker challenge
Week 3
For time:
Swim 750m
Strength
Deadlift
5-5-5-5-5
METCON
10min AMRAP
35 double unders
12 push ups
9 toes to bar
6 box jumps 30/24
BURN
20min AMRAP
20/14 cals row
20 wall balls 24/20
20 sit ups
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Weightlifting
Pendlay rows 3×8
Gymnastics
Front planche 1min
Core
L-sit hold 1min
Maintenance/Mobility
ROMWOD
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
Berserker challenge
Week 3
Workout 12
1 rep max snatch
Note: Any style. Muscle snatch, power snatch, squat snatch all allowed. The lift must be from the ground to overhead in one motion. *Hip or hang snatch not allowed
METCON
“ISABEL”
For time:
30 snatch 135/95
Health
95/65
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
100 cals air bike moderate pace
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Handstand hold 1min
Core
50 GHD sit ups
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
Teamwod
10min to find:
5RM front squat from the ground
Each athlete have their own bar. Start with an empty bar
Then, immediately into:
8min AMRAP
8 synchronized deadlifts at your 5RM front squat
8 synchronized toes to bar
Score is total weight plus reps completed
BURN
“FURNACE”
3 rounds for reps:
1min cals row
1min cals bike
1min box jumps 24/20
1min kettlebell swings
1min wall balls 20/14
1min rest
Score is total reps completed for all the movements combined
“TRIFECTA”
Gymnastics
Primer
7 sets of ring series
1 set is right/left up, both arms up, right/left side, both arms side
10 negative iron cross and hold
10min EMOM alt min
5 low ring muscle ups
4 strict toes to bar
METCON
For time:
21-15-9
Box jump overs 30/24
Ring push ups
Pyro weightlifting
“FORGED BY FIRE” W2D3
Deficit clean pulls @90% of 1RM clean
3-3-3-3-3
5 sets
3 power cleans + 1 push press
Note: Power cleans are touch and go, no drops
Clean and jerk waves
5-4-3-2-1
Note: Start at 50% of your 1RM clean and jerk. Each rep is squat clean. Touch and go or drops allowed. Weight goes up at each set
Firebreathers
“TRIGINTA OCTO”
For time:
Buy in:
50ft handstand walk
then
5 rounds of
3 ring muscle ups
6 squat snatch 155/105
9 bar facing burpees
12 GHD sit ups
38 double unders
then
Buy out:
50ft handstand walk
Berserker challenge week 2
Workout 10
“THOR”
Thor is the almighty God of thunder in Norse mythology, he is the son of Odin and Giantess Fjörgyn. … Thor’s hair and beard are red, Thor is associated with thunder, lightning, oak trees and strength, Thor is the strongest of all the Gods and the protector of mankind in Midgard
10 rounds for time:
3 hang squat cleans @50% of 1RM
6 single dumbbell shoulder to overhead 70/50
Note: As with any other Berserker challenge workout (any workouts for that matter), scale accordingly. As prescribed today is hang squat cleans at 50% of your 1 rep max. Go with the weight you did last week. Not your all time personal record. The dumbbell is meant to represent THOR’s hammer and is supposed to feel heavy or heavier than the usual dumbbell we’re used to. You can get the dumbbell from shoulder to overhead however way you like. Press, push press, push jerk, split jerk, left, right or even alternate. Just get it overhead.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air squat
Weightlifting
Snatch grip sot press 3×5
Gymnastics
20 low rings muscle ups
Note: want to get your muscle up one day? Do the accessory work, simple as that. Secret as it, the more you do something, the better you get at it. You must be willing to fail in order to succeed. Get on those rings as often as you can. False grip pull ups, ring dips, low ring transitions. If you have muscle ups, do these drills to build capacity.
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
Berserker challenge week 2
For time:
400ft bodyweight farmers carry
Note: 25ft lengths
METCON
For time:
Buy in:
200ft sled push 280/190
then
3 rounds
20 box jumps 24.20
10 dumbbell thrusters 50/35
5 devils press 50/35
Buy out:
100ft sled push 280/190
Health
20 steps ups
Dumbbell thrusters 35/20
Devils press 35/20
Pyro weightlifting
“FORGED BY FIRE” W2D2
Muscle snatch touch and go
3-3-3-3-3
Power snatch touch and go
3-3-3-3-3
Squat snatch waves
5-4-3-2-1
Note: This is a ladder style wave where the weight goes up for each set. Start at 50% and increase the weight. Pick your own weight. Touch and go or drops allowed.
Accessory work
Shoulders of steel
Crossover symmetry x3
Maintenance/mobility
ROMWOD
