Jormungand: VII - Berserker

[Jormungand]

It's no secret that fitness magazines have umpteen fitness programs and suggestions for readers to try each and every month. In a previous life, I would read the steps and think about how ripped I would be if I would only do the workouts they exalted. However, this is not a lament for my past thought processes. Far from it. I will admit, though, that a workout piqued my interest last month, and, as it is a four-week program, I thought what the hell, let's give it a shot. Let's see if I can stick with it for the duration and see what happens. If at the end of the four weeks not much has changed, it will still be a fun experiment.

 

I give you the Berserker Workout. Please note - This is usually more technical than I get for most challenges, but I wanted to try to follow this as closely as possible for this challenge's duration. I will also admit that I could not find this workout program anywhere online, hence the lengthy description below.

 

Three workouts - Do A and B at least twice a week and C once a week. For Workout A, determine the maximum number of reps to be done in 60 seconds for each of the three exercises. (I will be finding out my maximum during Zero Week.)

 

Workout A

Warm Up - 3 rounds: 200-yard run at 75 percent effort, 10 pushups, 10 lunges; 1 minute rest

1. Pushup, Row, and Twist - With 25-pound dumbbell, do five 1-minute rounds of 30 percent of max reps; Increase 5 percent each week
2. Dumbbell Lunge - With 25-pound dumbbell, do five 1-minute rounds of 30 percent of max reps; Increase 5 percent each week
3. Sandbag Kneeling Half Moon - While kneeling, do five 1-minute rounds of 30 percent of max reps; Increase 5 percent each week

Cool Down - Different sprint each week while carrying a 10-pound sledgehammer

• Sprint 200 yards; repeat for 8 sprints total, resting 2 minutes after each
• Do four 400-meter sprints with 4 minutes of rest
• Do two 800-meter rounds with 6 minutes of rest
• Run a mile as fast as possible

 

Workout B

Warm Up - 3 rounds: 10 pushups, 10 walking lunges, 10 situps

1. Sandbag Hang and Squat + 75-Yard Sprint - AMRAP in 10 minutes; 3 sandbag hang and squats followed by a 75-yard sprint with a walk back
2. Sledgehammer Slam + Situp - 5 rounds; 12 slams followed by 10 situps
3. Sandbag Burpee + 50-Yard Sprint - 5 rounds; 5 burpees followed by 50-yard sprint with sandbag

 

Workout C

Sledgehammer Run - Run 3 miles at a moderate pace with a 10-pound sledgehammer; Add 1/4-1/2 mile each week

 

It is possible to swap sandbags for medicine balls in some of the routines, which I probably will, as I currently do not have an adequate sandbag for this sort of use. I do have the sledgehammer though. So, with all of that being said, let's move on to the actual quest goals.

 

First Quest: Berserker Workout. I will do the above workout program for the duration of the 4WC. +3 STR +2 DEX +1 STA

Second Quest: Axe the Monster. Energy drinks (Monster Lo-Carb to be exact) have been creeping back into my diet, enough so that I've started to notice slight cravings for them throughout the day. This has to stop. I will nix them completely for this quest. +2 CON

Third Quest: Maintain OCR Focus. By the time this challenge rolls out, I will be about five months from World's Toughest Mudder in November. I need to keep my long-distance cardio training up to speed, so I will do a 5-mile run at least once per week. Each lap of the WTM course is roughly that length, so that is what I will be focusing on. +2 STA

 

I am up to the test. There is an added difficulty level this time around because I will be taking a week-long vacation during the third week of the challenge, and some of sessions could prove tricky for traveling. Looks like I need to spend the next few weeks strategizing.

 

[originalpiratematerial]

Sounds great!

[skinNbones]

Woah, that is Berserker mode !

"They're coming to get you Barbara!"

[Oramac]

15 hours ago, Jormungand said:

Run 3 miles at a moderate pace with a 10-pound sledgehammer

 

I will be about five months from World's Toughest Mudder in November. I need to keep my long-distance cardio training up to speed, so I will do a 5-mile run at least once per week. Each lap of the WTM course is roughly that length, so that is what I will be focusing on. +2 STA

 

This sentence alone makes me want to watch!  haha.  Bonus point if you wear face paint and yell "I would like to RAGE!" every couple minutes.  (For those that don't get it, it's a reference to Grog, the Barbarian of Critical Role)

 

So wait.  You're doing World's Toughest this year?!  I'm both extremely jealous and quite terrified.  Finishing a WTM is one of the major quests of my Epic Quest.  I look forward to November for you! 

 

Oh, and it goes without saying, but I am following the hell out of this thread. 

[Elastigirl]

This looks like an amazing workout. I used to do sprints with sledgehammers- it was awesome. So when you run, where do you run? Do people give you odd looks if you run down the street with your sledgehammer? Do you care, or just smile and wave and keep running? 

[Rurik Harrgath]

That workout looks insane.

 

[Jormungand]

22 hours ago, originalpiratematerial said:

Sounds great!

 

Thanks, originalpiratematerial. How are you healing up? Hope you're doing better now that some of your heavy run training is over with (unless you've got some new runs planned?). 

 

18 hours ago, skinNbones said:

Woah, that is Berserker mode !

"They're coming to get you Barbara!"

 

That's what I'm shooting for. I'm looking forward to seeing how this all plays out once I start putting these workouts into practice. 

 

7 hours ago, Oramac said:

 

This sentence alone makes me want to watch!  haha.  Bonus point if you wear face paint and yell "I would like to RAGE!" every couple minutes.  (For those that don't get it, it's a reference to Grog, the Barbarian of Critical Role)

 

So wait.  You're doing World's Toughest this year?!  I'm both extremely jealous and quite terrified.  Finishing a WTM is one of the major quests of my Epic Quest.  I look forward to November for you! 

 

Oh, and it goes without saying, but I am following the hell out of this thread. 

 

I'll see if I can find some face paint. And, yes, I will be signing up for WTM this year. I'm still trying to get my head wrapped around it. It's such a daunting task and several months out that I am trying to avoid having it nebulously floating around the back of my mind. I don't want to look up at the end of September with nothing to show for it. Now is the time to start preparing physically and mentally. Glad you're along for the ride. I know you'll be able to mark that quest as a success for your list. 

 

4 hours ago, Elastigirl said:

This looks like an amazing workout. I used to do sprints with sledgehammers- it was awesome. So when you run, where do you run? Do people give you odd looks if you run down the street with your sledgehammer? Do you care, or just smile and wave and keep running? 

 

Very cool. I live in the country with neighbors scattered around. My house is by no means located in a bustling metro area, but I also wouldn't say that we live in the sticks, either (though I guess everything is relative). People might give me strange looks while they drive by if I run on the main road nearby, but it might be easier to just run on the gravel roads where traffic is much less an issue.  Wife has already told me that there is a high likelihood that people will notify police if they see me out running with that thing since I will appear to be either on the way to or from a murder scene. I explained to her that forensics will vindicate me in the end as the bloodstains on the sledgehammer are clearly quite old. 

 

3 hours ago, Rurik Harrgath said:

That workout looks insane.

 

 

I am hoping that it's every bit as insane as it looks. I appreciate the berserker motivation. 

[Jormungand]

Today, I tried to find out my max reps to set the baseline for Workout A. I ended up with 7, 14, and 14, respectively. However, these number seemed a little low when I went back and did the math. For example, that means I would only be doing 2 reps for the push-up rows set. True, I'd be doing it for five sets, as well as going up each week, but that just seems like a lot of downtime.

 

I think I will give the test another go later this week and really try to push myself. If the numbers don't move that much, so be it. This is all about trying to follow the structure of this program as close as possible and seeing what happens. 

[Wild Wolf]

Well now- sprinting with a 10# sledge sounds brutally awesome! I have a 10# battle mace that I'd like to try this with  

 

1 hour ago, Jormungand said:

Today, I tried to find out my max reps to set the baseline for Workout A. I ended up with 7, 14, and 14, respectively. However, these number seemed a little low when I went back and did the math. For example, that means I would only be doing 2 reps for the push-up rows set. True, I'd be doing it for five sets, as well as going up each week, but that just seems like a lot of downtime.

 

I think I will give the test another go later this week and really try to push myself. If the numbers don't move that much, so be it. This is all about trying to follow the structure of this program as close as possible and seeing what happens. 

 

I think you just need to embrace your inner-Beserker and destroy this second go-round for the baseline. Great stuff, brother! Following!

 

 

Wolf

[SaltyDragon]

Well, this is a hell of a thing. If sprinting with a sledge is how you "cool down," then this I gotta see!

[Jormungand]

12 hours ago, Wild Wolf said:

I think you just need to embrace your inner-Beserker and destroy this second go-round for the baseline. Great stuff, brother! Following!

 

I appreciate the encouragement. I am going to give it another shot tomorrow. Glad to have you along. 

 

10 hours ago, SaltyDragon said:

Well, this is a hell of a thing. If sprinting with a sledge is how you "cool down," then this I gotta see!

 

As always, good to see you, SaltyDragon. I've been considering posting some pics/videos for some of the upcoming sledgehammer workouts. Now I just need to see if I can borrow your crew of professional photographers for some of these runs. 

[FatboySuave]

Dude, this looks intense. My body is sore just from reading about your workout. And I know you can defeat the Monster! I'm free from my Rockstar addiction (nearly two months now). You got this!

[Jormungand]

10 hours ago, EternalJourno said:

Dude, this looks intense. My body is sore just from reading about your workout. And I know you can defeat the Monster! I'm free from my Rockstar addiction (nearly two months now). You got this!

 

Thanks for the encouragement. I won't lie. Whenever I decided that it was time to cut the Monster out, I thought back to you getting rid of the Rockstar. I certainly do love to drink them, but I shudder anytime I peek at the nutrition label. There is some funky stuff in those things. I'm thinking about enjoying one last one during the weekend before the challenge "officially" starts.

 

I ended up going back and giving the max reps test another shot for Workout A. The fitness center I go to hasn't quite figured out that it is now the middle of June in Indiana, and that place gets sweaty fast. I let the sweltering conditions fuel my berserker fire, and, with the encouragement from you all, really tried to plow through these lifts. I was really satisfied with the outcome, and I feel that these new numbers are a much truer reflection of where my baseline actually lies.

 

Pushup, Row, and Twist: 11 (up from 7)

Lunge: 17 (up from 14)

Kneeling Half Moon: 20 (up from 14)

 

Still no sandbag, so I used a medicine ball for the kneeling half moon, which is basically where you pick the ball up from the right, lift it high over your head, set it down to your left, and repeat. Those are deceptive shoulder blasters. I'm done lifting for the week. Wife and I are going to Kentucky for the second Tough Mudder of the season this weekend. I'll have a recap when I get back.

[Oramac]

11 hours ago, Jormungand said:

Pushup, Row, and Twist: 11 (up from 7)

Lunge: 17 (up from 14)

Kneeling Half Moon: 20 (up from 14)

 

Well done! 

[SaltyDragon]

Way to step it up! Have a great time this weekend!!

[Wild Wolf]

On 6/9/2016 at 9:09 PM, Jormungand said:

Pushup, Row, and Twist: 11 (up from 7)

Lunge: 17 (up from 14)

Kneeling Half Moon: 20 (up from 14)

 

NICE! Way to increase each # brother! I can feel the beserker rage radiating off you my friend

 

Wolf

[Jormungand]

Thank you to everyone for the encouragement. I knew you were all with me when I went back for a second trial run. I am ready now for this challenge to begin and see what this new program is all about. I'm proud of these new numbers and ready to get after it, sledgehammer and all. 

 

So, the Kentucky Tough Mudder today could be summed up in one word: hills. As flat as the Chicago Tough Mudder was, this one more than compensated. I even ran this course last year as my first ever Tough Mudder, and I know it wasn't this bad then. I doff my cap to TMHQ for keeping things fresh and not just giving us the same course. There was a lot of different routes, and we noticed that parts that were at the very beginning of the course were now towards the end (without it just being the same course in reverse). But if they could put the course route next to a hill, they did. 

 

All in all though, it was a great time as usual. The obstacles were challenging but fun. I only went through once this time around. It was hot, also, and wife was feeling pretty weird towards the end, so I called it one and done. Had a blast and can't wait to do the next one. Officially, we will be doing the Michigan Tough Mudder in September, though another one might make its way in. Time will tell. 

 

I hope all of you Rangers (and Scouts and Druids) eat hearty for the last night of Zero Week, for the first day of the challenge starts tomorrow, and then we done in hell. 

[FatboySuave]

You are one tough mudder fudder! I want to start getting into some type of races gradually, starting with some fun runs/walks, but a Tough Mudder sounds like something I should put on my Epic Quest list. So you are a definite inspiration in that regard!

Bring on Day 1! 

[SaltyDragon]

Great job on the TM. The hills make everything better (especially us)! Traveling the countryside running Tough Mudders sounds like a really great experience. Looking forward to seeing you get your challenge underway!

[sozzielou]

Airshipmate! Good job on the TM. Your Berserker Workout looks awesome. Running with a sledgehammer?!? So glad to be on your team and not on the opposite side!

[Oramac]

On 6/11/2016 at 9:26 PM, Jormungand said:

snip 

 

All in all though, it was a great time as usual. The obstacles were challenging but fun. I only went through once this time around. It was hot, also, and wife was feeling pretty weird towards the end, so I called it one and done. Had a blast and can't wait to do the next one. Officially, we will be doing the Michigan Tough Mudder in September, though another one might make its way in. Time will tell. 

 

Great to hear!!  I'm happy it went well for you.

 

Any last minute recommendations for myself, @Kyellan and @RisenPhoenix running the Vermont TM this weekend?  Personally, I'm thinking about the Block Ness Monster, but anything you say will help!  

 

Way to go! 

[Jormungand]

On 6/12/2016 at 2:31 AM, EternalJourno said:

You are one tough mudder fudder! I want to start getting into some type of races gradually, starting with some fun runs/walks, but a Tough Mudder sounds like something I should put on my Epic Quest list. So you are a definite inspiration in that regard!

Bring on Day 1! 

 

I would absolutely recommend a Tough Mudder to anyone. I appreciate the kind words. They have Tough Mudder Half events now for those interested in the experience but with less of the distance. 

 

11 hours ago, SaltyDragon said:

Great job on the TM. The hills make everything better (especially us)! Traveling the countryside running Tough Mudders sounds like a really great experience. Looking forward to seeing you get your challenge underway!

 

I appreciate that. Despite the heat, the course was actually really great to run through. There were a couple times when I would try to focus on the scenery despite everything. It was much prettier in places than I remember the first time I went through the course last year. I will try to keep that in mind for future races. 

 

7 hours ago, sozzielou said:

Airshipmate! Good job on the TM. Your Berserker Workout looks awesome. Running with a sledgehammer?!? So glad to be on your team and not on the opposite side!

 

Thanks a lot. I actually did my first sledgehammer run this morning. I will be updating my thread later with more details on the first workout. 

 

6 hours ago, Oramac said:

 

Great to hear!!  I'm happy it went well for you.

 

Any last minute recommendations for myself, @Kyellan and @RisenPhoenix running the Vermont TM this weekend?  Personally, I'm thinking about the Block Ness Monster, but anything you say will help!  

 

Way to go! 

 

The Block Ness Monster is probably my favorite new obstacle that they have now. Momentum is your friend for that one. It helps if there are people on the other side pulling the blocks, but that's not always the case. When I ran through Chicago, there were about seven of us on one side looking at each other like "Now what?" If you get in that position, try to get a couple people with slighter frames to hop up so that the rest of the crew can push them over to get the block moving. Make sure they stay on until the end to act as your counterbalance. Then, just keep building momentum by adding people, and you'll be over in no time. 

 

I feel that I may not have done a great job describing this strategy. I'm sure you will find a way that works for your group, and I think that you all will have a lot of fun with it once you get there.

[Oramac]

5 minutes ago, Jormungand said:

The Block Ness Monster is probably my favorite new obstacle that they have now. Momentum is your friend for that one. It helps if there are people on the other side pulling the blocks, but that's not always the case. When I ran through Chicago, there were about seven of us on one side looking at each other like "Now what?" If you get in that position, try to get a couple people with slighter frames to hop up so that the rest of the crew can push them over to get the block moving. Make sure they stay on until the end to act as your counterbalance. Then, just keep building momentum by adding people, and you'll be over in no time. 

 

Great!!  I think I know what you're saying.  I had more or less the same strategy in my head when I saw the video for it.  Thanks!! 

[Jormungand]

I started Berserker training today. I probably won't be updating here every workout (I'll be doing that on my battle log), but this is a rundown of what the program will look like on a typical day. 

 

Warm Up - Runs, push-ups, lunges

1. Pushup, Row, and Twist - 5x3 - 25# dumbbell
2. Dumbbell Lunge - 5x5 - 25# dumbbell
3. Sandbag Kneeling Half Moon - 5x6 - 10# medicine ball

Cool Down - Sledgehammer runs

 

I am really liking this program. I understand that I'm only on my first day, but so far, I feel good about it. I was a little worried about the fact that the lifts have so few reps (starting out), but it seems that doing all three in succession keeps the intensity up. Also, believe it or not, running with a sledgehammer feels exactly how it sounds. 

[Elastigirl]

That Tough Mudder sounds like it lived up to its name. Great job with plowing through it.