THOR Day Challenge

THOR Day Challenge – Birthday Edition

Its my birthday so I’ll do the exercises I want to do!  I actually like to give things on my birthday so here is a good finisher.  6 exercise interval with 32 seconds of work with 8 seconds of rest between.  Rest a few minutes and repeat the entire circuit.  Shoot for 3-4 rounds.

32 : 8
– Bridge
– Push Up
– Goblet Squat
– Renegade Row
– Swing
– Plank

I used 24 kilo kettlebells but you can use dumbbells or bodyweight.
For the push ups I chose Spider-man version but youre free to use any version you like.
If unable to use weight on the renegade rows, from the push up start position, tap right hand to left shoulder then tap left hand to right shoulder.

Give it a try and let me know how it goes in the comment section below.

On The 6

Drop step row x 6 each side
Squat x 6
Push up x 6
Single leg bridge x 6 each leg
Face pull x 6
Lateral Lunge x 6 each side
Mountain Climber x 15 each
Plank x 20 seconds

Repeat 3-4 rounds

Crazy 8′s

Reverse lunge x 8
Spiderman push up x 8 (4 each side)
Deadlift x 8
Goblet squat (with 2 second hold) x 8
Side Plank x 20 seconds each side
Glute Bridge x 8 with 5 second hold

Minimal rest between sets. Perform 3-4 sets.

One Side at a Time

Kettlebell swings x10
Single arm row x8
Single leg bridge x8
Side plank x15 sec
TRX knee tuck x 10

Repeat using opposite side.
Perform 2-4 rounds.

Here is a good upper body finisher that my training partner Joe came up with earlier this week.
Set the timer for 4 minutes and get ready for an upper body pump.

Depending upon your ability, complete pull ups, chin ups, or inverted rows then complete push ups with the variation of your choosing.

Wide grip pull up – (hand wider than shoulder width with hands facing away from you)
Narrow grip pull up – (hand shoulder width with hands facing away from you)
Chin up – (hands shoulder width apart with hands facing towards you)
Inverted row – (narrow grip with hands facing you OR narrow grip with hands facing away OR wide grip with hands facing away)

Push ups can be completed in kneeling or full extension position. Hand position can be varied with narrow, wide, and off set hand placements.

Complete 3-5 pull ups then complete double that amount of push ups.
Ex- 5 pull ups – 10 push ups; 4 pull ups – 8 push ups

You can move to easier movements if needed during the challenge. Wide grip pull ups -> narrow grip pull ups -> chin ups -> inverted row.

The goal is to complete as many rounds as you can in the allotted time.
Set the timer for 4 minutes and see how many reps you can complete. If you’re feeling froggy rest 2 minutes then go for another 4 minutes. If you’re feeling SuperHero-ish try 8 minutes straight without resting.

Let me know how you do in the comments section below.

Be Better
- Brooks