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By Wodify Admin | In WOD | on January 10, 2020

St. Louis – Valkyrie Fitness


Warm up

800m Row

500m ski

20 cal bike

2 rounds

Walking quad stretches x20

Walking lunges x20

Push ups x10

BW squats x10

Valkyrie Shield Day

This is the day when we out the barbell downs and focus on DB, KB or Rings, Cardio and etc. 4 circuits with a cardio piece on the back in and just like Shield 1. Abdominal Movements after each circuit.

DB options are (15/20/25/30/35) . 3 rounds each circuit log weight totals in your phone.


DB Ground to Press x12

Renegade Rows x12

DB wide curls x12

200m Row

2×10 ea side plank hip dips


KB Goblet Squats x12

Seated DB bent over flys x12

DB Front Delt raises x12

15 cal ski

2×15 ab mat sit ups


KB Swings x20

DB Pull overs x12

DB Alt FWD lunges x12ttl

10 cal bike

2×20 crunch to scissor kicks


DB incline fly’s x12

DB incline curls x12

Mountain Climbers x20ttl

200m run


Get on ROM WOD and search “hip flexors” pick a stretch routine and get after it !!

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