Select Page


In Norse mythology, a valkyrie (/vælˈkɪəri, -ˈkaɪri, vɑːl-, ˈvælkəri/; from Old Norse valkyrja “chooser of the slain”) is one of a host of female figures who choose those who may die in battle and those who may live.

30:00 CAP
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Box Jumps
10-9-8-7-6-5-4-3-2-1 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Goblet Squats 55#/35#



Hercules is a Roman hero and god. He was the Roman equivalent of the Greek divine hero Heracles, who was the son of Zeus (Roman equivalent Jupiter)

Hercules ’12 Labors’
*Complete Max Reps of Each 2:00 for each w/2:00 rest in between
Push Press 115#/75#
Deadlifts 225#/155#
Dumbell Alt Arm Snatch 50#/35#
Wall Balls 20#/12#
Box Jumps 24″/20″
Air Squats

THOR – God of Thunder

THOR – God of Thunder

In Germanic mythologyThor (/θɔːr/; from Old NorseÞórrrunic ᚦᚢᚱ þur) is a hammer-wielding god associated with thunderlightningstormssacred groves and treesstrength, the protection of mankind and also hallowing and fertility. Besides Old Norse Þórr, extensions of the god occur in Old English as Þunor and in Old High German as Donar (runic ᚦᛟᚾᚨᚱ þonar). All forms of the deity stem from a Common Germanic *Þunraz (meaning thunder).

Thor is a prominently mentioned god throughout the recorded history of the Germanic peoples, from the Roman occupation of regions of Germania, to the Germanic expansions of the Migration Period, to his high popularity during the Viking Age, when, in the face of the process of the Christianization of Scandinavia, emblems of his hammer, Mjölnir, were worn and Norse pagan personal names containing the name of the god bear witness to his popularity.

THOR (the not-Marvel version)
10-9-8-7-6-5-4-3-2-1 (30:00 CAP)
‘Thor Complex’
Power Clean + Push Press + Front Squat 95#/65#
200m Plate Carry 45#/35#
Lateral Jumps Over Bar
Hand Release Push-ups

Athena – Goddess of wisdom, courage & inspiration

Athena – Goddess of wisdom, courage & inspiration

The Goddess of Wisdom and War. Athena is closely called upon as the giver of wisdom, courage and inspiration.

Historians aren’t entirely sure if the city of Athens got it’s name from Athena or if it was the other way around. We’re going to go with the city being named after this awesome goddess. She was gifted the head of the Gorgon Medusa by Perseus and also wielded a shield that could turn her enemies to stone. It’s not clear if the gift and the shield are interrelated but it’s still a cool weapon!

She is also known as; “The One with gleaming eyes” and “The One who fights in front.” She is known as the female counterpart to Ares and is associated with wisdom in battle, unlike Ares who is simply associated with violence… She often helped the classical heroes of ancient Greece like Odysseus, Heracles, Perseus and Argus by giving them the wise and inspirational guidance they needed to complete their quests.


This entire workout is three rounds. So WOD 1, 2, & 3 make up the entire workout.

30:00 total time on the clock for this workout. You can get extra rest after WOD #2 if you complete it quicker than 6:00.

WOD #1 ‘Wisdom’
8:00 AMRAP
6x Ground-to-Overhead w/Plate 45#/35#
8x Burpee to Plate
20x Double Unders

Rest 2:00

WOD #2 ‘Courage’
6:00 CAP
200m Plate Carry 45#/35#
30x Deadlifts 185# /125#
Toes-to-Bar *AMRAP in Remaining Time

Rest 2:00

WOD #3 ‘Inspiration’
For Time / 12:00 CAP
400m Run
35x Hand Release Push-Ups
65x Air Squats

*Your score on this workout is measured by how fast you can complete WOD #3.
**With the tie-breaker being Rounds and Reps scored in WOD #1.

Agis III (Once King of Sparta)

Agis III (Once King of Sparta)

Chances are, you’ve probably never heard of Agis III. Even though he had one of the coolest last stands in the history of the recorded world, Agis III is still widely forgotten by history, probably because he was defeated by another badass humbly known as Alexander the Great and because of that kickass movie 300.

Even though he was eventually defeated, Agis III ruled Sparta for nine years, after the death of his father. He tried as hard as he could to fight against the incoming menace that was Alexander the Great of Macedonia, but wound up (like everyone else Alexander fought) on the losing end. He fell in battle after being wounded several times to the front of his body, then picked himself back up (bleeding heavily) and held the pass by himself to give his men time to escape. People were so afraid to come at him, this god of death on the battlefield, that he had to be killed by a thrown javelin instead of a sword.

Chipper Style Workout, Complete For Time:
50 Box Jumps (24/20 in)
50 Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Toes-to-bar
50 Push Presses (45/35 lb)
50 V-ups
50 Push-ups
50 Burpees
50 Double-Unders

*Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

**Score is the time it takes you to complete all the reps.