VALHAL 2024

1 workout every hour x8
WORKOUT 1
IN PAIRS
3X
P1: 30/20 CAL SKI (EACH)
P2: 30 ALT. SANDBAG OVER BOX 120/100CM, 150/100LB
WORKOUT 2
SYNCRO
3-6-9-12-15-18-21
BOX CLEAR OVER 24/20”
KETTLEBELL SHOULDER TO OVERHEAD 24/16KG
WORKOUT 3
4 PERSON RELAY
15X
RELAY
5 DEADLIFT 120/90KG, 60%
RELAY
5 BENCH PRESS 80/55KG, 60%
RELAY
5 POWER CLEAN 80/55KG, 60%
*IN “REST” - DO 10 JUMPING LUNGES
TIME CAP 50MIN
WORKOUT 4
800M RUN (TOGETHER)
THEN PAIRS RELAY
4X
8-6-4-2
NO JUMP BURPEE
ALT. DUMBBELL SNATCH 30/22KG
800M RUN (TOGETHER)
WORKOUT 5
INDIVIDUAL
2X
200M RUN
20 HANDSTAND PUSH UP
200M RUN
20 RING DIP
200M RUN
20 HAND RELEASE PUSH UP
200M = FORTORVET
WORKOUT 6
10X
500M ROW (SYNCRO)
10 PULL UP
1 ROPE CLIMB
TIME CAP 50 MIN
WORKOUT 7
IN PAIRS (SYNCRO)
6X
100M FARMER WALK 2X32/28KG
20 TOE TO RING
4 WALL WALK
WORKOUT 8
IN PAIRS
100 CAL ECHO BIKE
100 DOUBLE UNDER
100 GHD SIT UP
100 DOUBLE UNDER
100 WALL BALL
100 DOUBLE UNDER
100 CAL ECHO (ARMS ONLY)
100 DOUBLE UNDER
100 WALL BALL
100 DOUBLE UNDER
100 GHD SIT UP
100 DOUBLE UNDER
100 CAL ECHO BIKE
100 DOUBLE UNDER
TIME CAP 50 MIN