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VALKYRIE: Trial 1 - The Calling

Top Tier Training USA

Women's Training, Strength & Conditioning
Coach
RYAAN VILLAGOMEZ, M.S. , CSCS

Valkyrie is not a fitness program - it's a rite of passage. Built for woman who crave strength with meaning, Valkyrie blends disciplined training with mythic transformation, guiding you through trials that forge endurance, precision, and unshakable confidence. This is not about aesthetics, quick wins, or external validation. It's about learning to carry your body with authority, endure discomfort without breaking, and claim physical power without apology. Each phase demands intention, consistency, and courage - and rewards you with a body that feels capable, resilient, and dangerous in the best way. You don't complete Valkyrie to look different. You complete it to become someone you trust under pressure.

This is where strength begins not with weight, but with awareness.

Trial I introduces movement, resistance, and cardiovascular work as tools to reconnect you to your body and reestablish discipline.

You will learn how to move with intent, train with consistency, and rebuild trust in your physical capacity.

This trial is not about intensity for its own sake; it is about laying a foundation that can endure.

Awakening is the choice to step out of avoidance and into action

$30
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EMBODIED STRENGTH
You don’t just feel strong, you move strong. Each workout reinforces posture, control, and power so your strength shows up in how you carry yourself, train, and live. This is strength that is felt in the body, not imagined in the mirror.
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UNSHAKEABLE DISCIPLINE
By completing each trial, you build the habit of following through. Especially on days when motivation fades. You learn to rely on commitment instead of emotion, creating a discipline that carries beyond training into work, family, and personal life.
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Resilient Confidence
Your confidence becomes earned, not borrowed. Repeatedly choosing effort over comfort reshapes how you respond to stress, fatigue, and challenge. You trust yourself because you have proof, you’ve done hard things and kept going.
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Longevity without fragility
Valkyrie training is designed to make you durable, not depleted. You develop strong joints, connective tissue, and cardiovascular capacity that support long-term health, movement, and independence. Not burnout or breakdown.
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Identity Shift
Completion of each trial marks a change in how you see yourself. You no longer identify as someone “trying” to be strong. You are someone who trains, who commits, and who rises. This shift in identity is the most powerful outcome of all.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells
Recommended
Cardio Equipment
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Sample Week
Week 1 of 3-week program
Sunday
Trial 1 W1D1 - Full Body

Prep

A

Valkyrie warm up 1

We’re warming up the body through movement, aiming to increase blood circulation to our ligaments, joints, and muscles. 3:00 - Treadmill. SPEED set at 3. INCLINE set at 3. MOBILITY: Birddog x 5/ side Inch Worm x 5 Air squat and hold for :03 x 5 Thread the needle x 5/ side

B1

Goblet Squat

3 x 10

B2

Seated DB Press

3 x 10

C1

KB double leg RDL

3 x 10

C2

One-Arm DB Bench Press

3 x 10

D1

Side Plank

2 x 0:30

D2

Farmers carry

2 x 0:30

E

Cardio

1 x 15:00

F

Prone Scorpion

1 x 0:30

Monday
Trial 1 - W1D2

A1

Rowing

3 x 250

A2

WORLD'S GREATEST STRETCH

3 x 0:30

A3

Thread the needle

3 x 3

B

The Ascent - level 1

C1

Plank

3 x 0:30

C2

DB Side Bend

25, 20, 15

Wednesday
Trial 1 - W1D3

Prep

A

Valkyrie warm up 1

We’re warming up the body through movement, aiming to increase blood circulation to our ligaments, joints, and muscles. 3:00 - Treadmill. SPEED set at 3. INCLINE set at 3. MOBILITY: Birddog x 5/ side Inch Worm x 5 Air squat and hold for :03 x 5 Thread the needle x 5/ side

B1

Reverse Lunge

12, 10, 8

B2

1-Arm DB Row

12, 10, 8

C1

Glute Bridge

2 x 12

C2

DB Lateral Raise

2 x 12

C3

Skull Crushers

2 x 12

C4

Alternating DB Hammer Curl

2 x 12

D1

DB Overhead Carry

3 x 0:30

D2

Leg Raise

3 x 10

E

Prone Scorpion

1 x 0:30

Thursday
Trial 1 - Yoga

A

yoga - 15:00

Friday
Trial 1 - W1D5

A1

Thread the needle

3 x 3

A2

WORLD'S GREATEST STRETCH

3 x 0:30

A3

Rowing

3 x 250

B1

Lateral Lunge

12, 10, 8, 6, 4, 2

B2

Push-Up

12, 10, 8, 6, 4, 2

B3

V-Ups

12, 10, 8, 6, 4, 2

B4

Inverted Row

12, 10, 8, 6, 4, 2

C

Downward Dog Lunge Rotation

1 x 0:30

Coach
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coach-avatar RYAAN VILLAGOMEZ, M.S. , CSCS

B.S. Sport and Exercise Science, M.S. Kinesiology, CSCS. I have served in the Army for over 20 years. I have worked with clients for over ten years, helping them achieve their fitness goals. Let's get stronger together!

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This is where comfort ends and strength is forged.

You already know you are capable of more. Valkyrie exists for the moment you stop negotiating with comfort and start honoring your potential. The work is here. The choice is yours.

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