The Avengers Workout – THOR

The god of thunder. His weapon, Mjölnir, one of the most powerful weapons in his realm – or in any realm. It can only be wielded by one master. And that master is Thor.

If you’ve ever done sledge-hammer slams, or medball slams (similar movement), you’ll know that wielding a hammer with any significant amount of weight requires a lot of power from the lats. Thus, the ‘Thor day’ will focus on upper body pulling, but from a very different angle than you might be used to.

Focus: upper body pulling/slamming/grip strength.

A. Dumbbell Pullover – Reps: 8, 6, 4, 12 – 60 seconds rest.

B1. Sledge hammer slam (or med-ball slam) 10 reps

B2. Alternating hammer curl – Reps: 8, 6, 4, 6, 8 (with a 3 second count on the way down)

60 seconds rest.

C1. Farmer’s walk – 2 lengths of 20 + feet.

C2. Sternum chin-ups – 8+ (failure with a 3 second count on the way down + a 2 second pause at the top)

C3. Ab roll-outs 10 reps

3 sets ; 60 seconds rest after each set