Viking Up – Gorilla WOD

This is a full body intense workout. Mainly targeting the leg muscle groups with great
Stretch before you get to the Bootcamp.

cardio.

Step 1:
1 K run (Fast)

Sweat dries. Blood clots. Suck it up princess

Step 2:
Stair climbs 60 seconds

Followed by one of the followings + 60 second rest. Repeat until all the following are finished.

A) Mountain Climbs
B) Elevated Explosive Pushups
C) Burpees
D) 180′ Jumps
E) Straight Leg Arm-to-toe jumps
F) Elevated One Leg Pushups
E) Plank and Jacks

Easy as driving a Toyota Landcruiser

DONE!

Baby Viking – Papaya WOD

Baby Viking Papaya

Circuit training – 60 seconds each – 5-10 second rest / switching time.

Push-ups Wide
Squats
High Jumps
Alt Lunge Jumps
180′ Jumps
Prone Cobra
Plank
Push Ups (Diamond grip)
High Knees
Burpees
Mountain Climbs
Burpees
Stair climbs
1K Run

Repeat 2x – 30 seconds 2nd round

Bonus: Abs 10 Minute

Easy as falling off a log.

DONE !

Baby Viking – Coconut WOD

10 minute warm up

Part 1:
1 minute stair climbs
30 second mountain climbs
30 seconds squats
30 second plank

60 second rest

Repeat 4x

Part 2:
30 second Knee to elbow crunches
30 second single leg Ab rises
30 second Jumping Jacks
30 second Burpees
30 second Front and Back jumps on spot (Or back and front)

NO REST – Repeat 2x

Rest 60 seconds – Restart once more

Easy as pie!

DONE!

Baby Viking – Blueberry

Part 1:
15 Burpees (Time cap 1:30 minute)
##1 minute rest
10 Burpees (Time cap 60 seconds)
##45 second rest
5 Burpees (Time cap 30 seconds)
##30 Second rest
Part 2:
2x 25 meter Wheelbarrow
2x 25 meter Bearwalk

Part 3:
Back extensions
Band Pull Ups
Prone Cobra

REST 60 seconds – Repeat 3 sets

Part4:
15 Burpees (Time cap 1 minute)
##1 minute rest
10 Burpees (Time cap 45 seconds)
##45 second rest
5 Burpees (Time cap 30 seconds)
##30 Second rest

BONUS: 10 minute Abs if we get time

Easy

DONE

Viking Up – Fox WOD

Part 1:

Back and Abs (3 sets)

Team leg push abs
Plank

Part 2:

6 Sets – 30 second each (Rest 30-60 second at end of the set)

180′ Squat Jumps
Hindu Pushups
3Step Hops (One Hop to front, 3 steps back)
Pushup Jumping jacks

Part 3:

1.0K Sprint (Southsea Skatepark length= 250m = 4x )
15 Burpees

DONE