Type: 4x 6-minute AMRAPs with 2-minute rest between each AMRAP
Goal: Complete as many rounds as possible within each 6-minute segment.
Battle Movements
Mjolnir Press (Overhead Dumbbell Press, 10 reps)
Shield Wall (Push-Ups, 12 reps)
Axe Rows (Bent-Over Rows, 10 reps each side)
Hammer Curls (Bicep Curls, 12 reps)
Challenging Weight or Rep Count or Timing
Mjolnir Press: 25-35 lbs dumbbells
Axe Rows: 25-35 lbs dumbbells
Hammer Curls: 20-30 lbs dumbbells
SideQuest
Berserker's Fury: If you complete 3 rounds within any AMRAP, add an extra 30 seconds of rest before the next AMRAP.
D20 Roll
1-5: Add 5 reps to Shield Wall (more challenging).
6-10: Increase the weight by 5 lbs for Axe Rows.
11-15: Reduce the reps for Mjolnir Press by 2.
16-20: Skip the next set of Hammer Curls (benefit by reducing strain).
End of Battle Cooldown
Perform deep stretches focusing on the shoulders, arms, and back with arm-across-chest stretches, overhead tricep stretches, and child's pose.
Achievements
Berserker's Roar: Complete 5 rounds in any AMRAP.
Mjolnir's Chosen: Complete the workout without missing any Shield Wall reps.
Viking's Valor: Use the challenging weight for all movements throughout the workout.
Skill Notes
Mjolnir Press (Overhead Dumbbell Press): Keep your core tight and press dumbbells from shoulder height to overhead, avoiding arching your back. Alternative: Use one dumbbell if needed.
Shield Wall (Push-Ups): Maintain a straight line from head to heels, lowering until elbows are at 90 degrees. Alternative: Knee push-ups for reduced intensity.
Axe Rows (Bent-Over Rows): Bend at the hips with a straight back, pulling the dumbbell to your hip. Alternative: Use resistance bands if dumbbells are not available.
Hammer Curls (Bicep Curls): Keep your elbows close to your body and curl the weights with control. Alternative: Use lighter weights or resistance bands.
