Valhalla Performance
Tactical / Military, General FitnessWelcome to team Odin! This program was designed to be a simple, effective, and fun program that is perfect for anyone with a busy schedule. This conjugate style training aims to enhance strength, power, body composition, and GPP all in one easy program that you can complete in 1 hour or less per session. I came up with the idea for this training after the birth of my son, I needed a better way to get quality training session in a short amount of time. Hence the name, why not create a strong powerful physique with the program named after the Allfather himself. No frills or gimmicks just hard work and proven training methods. Join us and see for yourself!
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Odin Warm Up Series #1
Bear Crawl Series- ISO Hold x15sec, Shoulder Tap x6ea, Crawl FWD/BWD x6ea Hip Series- Straight Leg Raise, Side Lying Adduction/Abduction, Glute Bridge x20ea Perform 1-2 sets of these exercises goal is to be finished in under 5min **If available I like to do 2x25 light reverse hypers before training as well**
B
Front Squat
4 x 6 @ MAX, 60, 60, 60 %
C
Snatch Grip RDL
4 x 6
D
2 DB RFE Split Squat
4 x 6
E
Banded Hamstring Curls(Seated))
3 x 25
Prep
A
Odin Warm Up Series #2
Mcgill Series- Side Plank Rotations x30sec each side rotate every 10sec, Bird Dog ISO x30sec each side Prone Shoulder Series- Prone YTA with 2.5-5# plate x10ea Perform 1-2 sets of these exercises goal is to be finished in under 5min
B
Close Grip Bench Press
4 x 6 @ MAX, 60, 60, 60 %
C
1-Arm DB Row
4 x 8
D1
DB Overhead Tricep Extension
4 x 15
D2
Band Overhead Tricep Extension
4 x 15
E1
Low Band Face Pull
3 x 25
E2
Zottman Curls
3 x 10
Conditioning
A
DB/KB Carry Circuit
Farmers Carry x20yds Suitcase Carry x20yds each arm Waiters Walk x20yds each arm Repeat the series above for 12 min straight rest as little as possible, Choose a weight that is light-moderate.
B
Sled Drag
1 x 14:00
Prep
A
Odin Warm Up Series #1
Bear Crawl Series- ISO Hold x15sec, Shoulder Tap x6ea, Crawl FWD/BWD x6ea Hip Series- Straight Leg Raise, Side Lying Adduction/Abduction, Glute Bridge x20ea Perform 1-3 sets of these exercises goal is to be finished in under 5min **If available I like to do 2x25 light reverse hypers before training as well**
B
Seated Box Jump
3 x 3
C
Dynamic Deadlift
5 x 1 @ 67.5, 67.5, 72.5, 72.5, 77.5 %
D
Back Squat
5 x 5 @ 50 %
E
GHR
5 x 6
F1
Sled Push
2 x 50
F2
Backward Sled Drag
2 x 50
Prep
A
Odin Warm Up Series #2
Mcgill Series- Side Plank Rotations x30sec each side rotate every 10sec, Bird Dog ISO x30sec each side Prone Shoulder Series- Prone YTA with 2.5-5# plate x10ea Perform 1-2 sets of these exercises goal is to be finished in under 5min
B1
DB Push Press
4 x 6 @ 50 %
B2
Med Ball Slam
4 x 4
C1
DB Bench Press
4 x 12
C2
Barbell Row
4 x 12
D1
DB Reverse Fly
4 x 10
D2
DB Lateral Raise
4 x 10
D3
DB Front Raise
4 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Odin
Odin
Odin
