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. 

DARKENED LIGHTS

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

RETURN TO MIDGARD
SHARE YOUR SIGR

HOWL