PHILOSOPHY
SKJÖLDR \\ SHIELD
The start of many battles saw both sides locked in a primal test of will: shield against shield. The objective here is simple: never drop your shield.
OFFENCE IS DEFENCE
Your shield not only protects you. Your shield is your weapon. Your shield is the instrument of adversity. You will use your shield to attack weakness.
MINIMALIST
This workout is completed with one item: a weight plate – choose your weight wisely.
DARKENED LIGHTS
Darkened Lights are our workout modifiers for those seeking out additional adversity. The lights whom help us find the way are now dimmed, prepare for more intense mental and physical struggle.
Make your Sigr count.
MOVE AS A PACK
Synchronize your movements with your pack.
EMBRACE ADVERSITY
Failure is always an option. Failure carries Consequence.
READY YOUR SHIELD
ENGAGE
This will be a full body attack. As we have committed to using a single piece of equipment: a single weight plate. Your warm ups will all be body weight movements or using your shield. Each Engagement is completed as a giant set – resting only on the assigned rest periods.
BEAST CRAWLS TO KICK THROUGH’S
COSSACK SQUAT TO PRISONER SQUAT
WALK OUTS TO PIKE PRESS UPS
GET UPS x SPRAWLS ALTERNATES
EXECUTE
1ST ENGAGEMENT – 3 ROUNDS
15 REPS OVERHEAD PRESS
Avoid back arching.
15 REPS FLOOR TOUCHES TO OHR
Floor touch to overhead.
15 REPS FRONT SQUAT
Hug the shield and squat.
15 REPS FRONT RAISES
Arms go from at your sides to 90 degrees in front. Control.
15 REPS PLATE CURL
Either rest plate on your forearms or grip its sides and Curl.
1 MIN HOLD OVERHEAD PRESS
Hold the shield high. We do not break.
1 MIN REST – A MOMENT OF CONTEMPLATION
SNAPSHOT: OHP \ FLOOR TOUCH OHR \ FRONT SQUAT \ FRONT RAISE \ CURL \ STATIC OHP
2ND ENGAGEMENT – 3 ROUNDS
15 REPS BENT OVER ROW
Shield row from a bent forward position.
15 REPS SKULL CRUSHER
Focus on elbows not flaring out.
15 REPS WALKING LUNGES WITH TWIST
As ever: Control is King.
15 REPS FLOOR PRESS
Either with plate parallel or for added challenge -plate vertical using prayer grip.
15 REPS OVERHEAD RAISE
Like front raise – but finish in the OHP position.
1 MIN HOLD SQUAT
Hug the shield. Added adversity = Overhead Squat hold.
1 MIN REST – A MOMENT OF CONTEMPLATION
SNAPSHOT: ROW \ SKULL CRUSHER \ LUNGE \ FLOOR PRESS \ OHR \ STATIC SQUAT
3RD ENGAGEMENT – 3 ROUNDS
15 REPS AXE CHOPS
From the hip across the body to OHP. Standing or on the knee.
15 REPS PLATE DRAGS
From a plank drag the plate toward and away from you in a vertical motion.
15 REPS SIDE PLATE DRAGS
From a plank drag the plate toward and away from you in a horizontal motion.
15 REPS SIT UPS
Arms stay lockout out. Shield starts above like a press – then ends the situp in an OHP.
15 REPS RUSSIAN PRESS
Russian Twists that include an OHP on each rotation.
1 MIN HOLD PLANK
Shield either on your back. Or you grip it sitting on it’s edge. Harder. Better.
1 MIN REST – A MOMENT OF CONTEMPLATION
SNAPSHOT: AXE CHOP \ PLATE DRAG \ SIDE PLATE DRAG \ SIT-UP \ RUSSIAN PRESS \ STATIC PLANK
SHIELDS HIGH – GO TO WAR
STILL HAVE SOME FUEL TO BURN?
20 STEPS FARMERS WALK
20 SECS SQUAT HOLD
REPEAT UNTIL YOU BREAK
