WorkHeavy Low RepScored WorkoutIntermediateDouble KettlebellModerate to vigorous
ASGARD: GET STRONGER DAY 1
Designed by
Taco Fleur
Complete ASGARD. 5 sets of 1-2 reps, 2-3+ min rest. Heavy load, low reps, long recovery. Day 1 of the 6-week GET STRONGER route.
Get Ready
Prepare your equipment and review key details before you begin.
Pre-Workout Checklist
As Designed3 min
of work
15 min
workout, including rest
What's included
📚
1 study video · 2 min
Preview exercise breakdowns — see proper form and technique
🎬
1 follow-along video · 22 min
Press play and train along at the intended pace
⏱
1 timer
Guided intervals with audio cues for each round
Body focus
Which muscle groups this workout targets most.
Quadriceps20%
Quadriceps drive the squat dead curl stand-up and squat deadlift
Shoulders15%
Shoulders press and stabilise the rack
Core15%
Core braces the renegade row and the rack
Back15%
Back rows from the hang and the plank
Glutes15%
Glutes finish every stand
Forearms (grip)10%
Grip holds the hang, the row and the plank
Biceps10%
Biceps curl the kettlebells from the floor
Benefits
Strength50%
Heavy load, low reps, long recovery: own heavier kettlebells
Power20%
Explosive stand-up and strict press under heavy load
Core20%
Renegade row and rack work demand anti-rotation and bracing
Mental Toughness10%
Five heavy sets with the last ASGARD looking like the first
What you can do with this workout
Watch
Intro free, previews on all 1 other — a free account doubles every preview.
Train with the timer
Guided intervals with audio cues.
Track it
Log, score, personal bests, heart rate from your watch, your rank on the leaderboard.
Get your form checked
CONNECT, plus IKU-verified proficiency on the core lifts.
Recover and reset
Recovery status and mind check-ins connect to every session.
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Your record
— pts
Rank
— on the board
Proficiency
0 of 0
Fits you
—
Guided walkthrough
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