Workout Of The Week: The Mjölnir
What is the Mjölnir? In Norse mythology, the Mjölnir is the hammer of Thor, a major Norse god associated with thunder. The Mjölnir is depicted in Norse mythology as one of the most fearsome weapons, capable of leveling mountains, according to its definition.
When I think of the Mjölnir, I think of Mjölnir MMA in Reykjavik, Iceland. Mjölnir MMA is home to Gunnar Nelson, Sunna Rannveig Davidsdottir, and on many occasions, Conor McGregor.
Also, when I think of the Mjölnir, I think of a kettlebell. This workout has a few different parts to it but, the main part is a kettlebell complex, thus I gave it the great and worthy name, Mjölnir.
The Mjölnir workout goes like this:
Rower 500 meters.
KB Complex (all right arm first then switch to the left arm):
Swings 5
Cleans 5
Swings 5
Clean and Press 5
Swings 5
Snatch 5 (then switch and repeat all 6 on the left side).
TRX Muscle Ups 8
Wall Balls 15
Sprint 2 minutes (treadmill, or elliptical, or fan bike).
Repeat 4 x
When all 4 rounds are done, you are going to a dumbbell weighted boxing Tabata. The Tabata time will go 8 rounds of 30 seconds ON with a 10 second REST for a total of 5 minutes and 20 seconds.
Standing in an orthodox position, you are going to throw a jab and a cross as many times as you can in the 30 seconds. For each of the next 3 rounds you are going to add another strike to that combo. After the first 4 are done, you are going to repeat the pattern but in a southpaw position:
- Jab- Cross
- Jab- Cross- Hook Left
-
Jab- Cross- Hook Left- Uppercut Right
-
Jab- Cross- Hook Left- Uppercut Right- Front Kick Right.
Switch to southpaw:
- Jab- Cross
-
Jab- Cross- Hook Right
-
Jab- Cross- Hook Right- Uppercut Left
-
Jab- Cross- Hook Right- Uppercut Left- Front Kick Left.
Remember to do a 5-10 min. warm-up and cool down stretch!
Good luck and have fun!
