The bear, not only a fearsome creature, but the name of a famous Viking in history. Bjorn Ironside, or Bjǫrn Járnsíða in Old Norse was a successful Viking leader through the years of 855 and 862 – raiding what’s known now as the Mediterranean and France amongst other places. He has gained a new lease of renown in the TV Series Vikings, played by Alexander Ludwig.
Here we have supersets listed under A1, A2 etc. All supersets should be completed with less than 30 secs break between exercises. Following our antagonistic weight work – we finish with fast into controlled movements.
If you are interested in learning more about Norse mythology in its truer form, visit the Njordkraft community.
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.
Decrease your weight to increase your time under tension on all movements.
Failure is always an option. Failure carries Consequence.
For added difficulty try with a weighted plate on the back to test your stability and balance.
Mix up lunge step distances and directions.
SINGLE ARM OVERHEAD LUNGES
Variety available with walking lunges, or stationary focusing on one leg at a time with weight locked out overhead.
HANG POWER SNATCH
Build to an adequately heavy set of 4×4
DEADLIFT WAVES 2 x 8,6,4
Increasing weight with drops in reps – with the 2nd wave starting heavier than the 1st
A1. 5 X 5 BOX SQUAT
Increasing weight for every set
B1. 10 X RACKED WEIGHT REVERSE LUNGE
5 reps each leg
B1. TENSION SINGLE LEG DB RDL
4 x 6 each leg – focus on slow down, fast up
B2. SINGLE LEG QUAD EXTENSION
4 x 10 reps each leg – focus on squeeze at the peak
ASSISTED SISSY SQUATS – 3 x FAILURE
Either gripping an object to your side or horizontal that you can get below – slow movements down to failure.
Inspired by Coach Eugene Teo.
5 X SPRINT X CRAWL
Sprint up a hill and bear crawl back down. If no hill is available complete on a flat surface. Look for a distance of around 20m
Add a weighted vest for duration.