PASSAGE TO ASGARD

You need 3 different weighted kettlebells with increments of 4kgs/8.8lbs to complete one passage. There are 3 passages, for the males, the first is called Loki, the second is Thor, and the third passage is Odin. For the females, the first is called Hel, the second is Freya, and the third passage is Frigg.

You can complete one final passage called Ragnarok, which means you complete the 3rd passage with each repetition of the TGU being completed within a 30-second time frame.

Kettlebell Turkish Get-Up Challenge

Choose your passage or start at the beginning and work through all of them.

Males

First Passage Loki

Kettlebells: 16kgs/35lbs, 20kgs/44lbs, and 24kgs/53lbs

You need to complete the following reps:

1. 100 Kettlebell Turkish Get-ups @ 16kgs/35lbs
2. 80 Kettlebell Turkish Get-ups @ 20kg/44lbs
3. 60 Kettlebell Turkish Get-ups @ 24kg/53lbs
4. 100 Kettlebell Turkish Get-ups @ 20kg/44lbs
5. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
6. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs

That’s a lot of reps and a lot of load, in fact, it’s 520 Turkish Get-ups in total and a whopping 10,960 Kilos or 24,162 pounds moved. Each weight is one session/workout that needs to be completed within 90 minutes. For example, if 100 TGUs (A) are completed in week one, the next set of 80 (B) can be completed a week later, or a month later, depending on whether you need to work up to the weight.

There is no time frame in which all sets need to be completed other than one set needs to be completed within 90 consecutive minutes.

You have as long as you need to complete the work. It depends on your level of conditioning and how long it takes before you can potentially complete the first part of 100 TGUs, therefore one to three months is not a farfetched number.

Note that it’s a challenge and not a program. In reality, most people will likely need to do more work/training in between the sets (A to F) to build up. Unless you’re familiar with programming, you should consider interacting in our kettlebell communities or buying the program for this challenge.

Second Passage Thor

Kettlebells: 20kgs/44lbs, 24kgs/53lbs, and 28kgs/62lbs

You need to complete the following reps:

1. 100 Kettlebell Turkish Get-ups @ 20kgs/44lbs
2. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
3. 60 Kettlebell Turkish Get-ups @ 28kg/62lbs
4. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs
5. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
6. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs

Third Passage Odin

Kettlebells: 24kgs/53lbs, 28kgs/62lbs, and 32kgs/70lbs

You need to complete the following reps:

1. 100 Kettlebell Turkish Get-ups @ 24kgs/53lbs
2. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
3. 60 Kettlebell Turkish Get-ups @ 32kg/70lbs
4. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs
5. 80 Kettlebell Turkish Get-ups @ 32kg/70lbs
6. 100 Kettlebell Turkish Get-ups @ 32kg/70lbs

Final Passage Ragnarok

If you completed each rep within 30 seconds per rep then you have also completed the final passage Ragnarok. This is an additional challenge. It means you can’t take as long as you need in one session to complete the reps, as you need to start and complete each rep within 30 seconds. The quicker you complete the rep, the more rest you have, If you complete the rep in 20 seconds then that will give you 10 seconds to rest before the next rep. Of course, you can also start your next rep straight away without waiting for the next interval block, but that would make it harder to keep track of whether you exceeded the 30-second time limit for any given rep.

Requirements/Recommendations

1. Good form
2. Good technique
3. Safety first
4. Both the windscreen wiper and side step are acceptable
5. Each set needs to be completed within 90 minutes for it to count
6. A rep starts once the shoulder blade leaves the ground
7. A rep ends once the shoulder blades touch the ground
8. Leave your ego at the door
9. Finish how you started
10. Build yourself up
11. Post in our groups to be listed as having completed the Passage To Asgard
12. Make sure to recount your reps before submission (it’s always better to do one more than less)

The chest press isn’t officially part of the TGU exercise, it’s just to get it into place, but if you are switching on each rep, then you will be doing the same amount of chest presses and it will be part of how you’re programming the exercise.

Video requirements are:

• Well lit environment
• Full body always in frame
• Test before you film
• Film the kettlebell weight

For full details and weights for females please check the official link to the challenge here. We're keeping this as an external link so that we only have one place to make updates. All the member videos can be found below.

My videos for the Loki passage thus far: