Viking Up – Kangaroo WOD

Warm-up:

400M run.
5x{Burpees + 2x Squat Hops}
Dance Twists

Optional:
Plank position: Knees to arms Alter
Alt arm to knee lunges (30x)

Met-Con
Stair climbs (5x 2Min Climbs – 1 Min Rest)
1 Min Extra rest if required
Stair hops (5x 2 Min Climbs – 1 Min Rest)

Done! Easy! ­čÖé


Baby Viking – Apple

Warm-up:

400m run
Stretches

Met-Con

ALL OF THE VIKINGS will do one of the Group Viking workouts at the same time between the Individual workouts.

Individual Group Viking
Box Jump
TRX Back
Push-ups Diamond
Jump and Jacks
Skipping
Kettle-bell Swings
Pushups Wide
Chest Band
Triceps riser
Forearm risers
  1. Plank
  2. Burpees
  3. Squat Jacks
  4. Right Side Plank (Up and Down)
  5. Left Side Plank (Up and Down)
  6. V ups (Touch Toes in seat-up position)
  7. Squat Jumps (Power Jumps)
  8. Front, Back , Right, Left jumps
  9. Seat-ups
  10. Burpees

 

 

 


WOD: Viking Up Ex1 – Full Body AbsOnFire Training

Summary:

Warm up:
Stair climbs – 2 minute climb 1 minute rest (Repeat 3x)
Forward/Back jumps – 1 minute 30 second rest (Repeat 3x)

Conditioning:
*Circuit training* 1 minute each on 1st round, 30 second on 2nd round.

Box Jumps
Burpees
Wide Arm Pushups
Squats
Narrow Arm Pushups
Burpees
Forearm Triceps Pushup
Skipping
Seatups (TRX if required)
Russian Twist
Sprint
Pushups
Band Chest Press
TRX Back Ext
** Repeat **