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The Thor Hammer Workout

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The Thor Hammer Workout

So I figured a good solid workout would be in order after the big Thanksgiving bulge and what better way than to offer up a training log that includes the Thor Hammer? Ok, maybe I don’t have Thor’s hammer, but this workout will hit you hard enough that you may think you took a blow from Thor’s hammer. Check it out. 

The Thor Hammer Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat (Note: If no kettle bell is available you can substitute a rock, an unopened box of detergent, or a thick book. 

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Some conditioning and medicine ball power drills to enhance your ability to wield the Thor Hammer should you gain possession of it. Note the following drills can be performed with various medicine balls consisting of either sand filled slam balls or harder rubberized bounce balls for a different training stimulus. 

Jumping Jacks: 3×50

Jump Rope Skips: 2–3 Minute Rounds (Note: If no jump rope is available then you can mimic the skipping movement the same without a rope.

Woodchopper Medicine Ball Slams: 3×7 Right & Left Sides

Medicine Ball Throws To Run: 8,6,4 Note: This can be performed with a 10 to 30 lb. sand filled ball. If you’re short on space and have the strength use a heavier ball! 

Jump Medicine Ball Slams: 3×7 Note: Perform with a 10 to 20 sand filled ball. 

Some Thor Hammer Strength Work! 

Double Arm Dumbbell Press: 5×5

Superset Pull Ups: 5×5 

Single Arm Dumbbell Press (Flat or Incline): 3×6

Superset Kettlebell Swings: 3×15 Note: Use a heavier kettlebell and focus on making your swing seamless and aggressive. 

Farmer’s Walks: 4–50 yard (or paces) walks with moderately heavy to heavy dumbbells or kettle bells. Note: For these perform the walks with a weight in each hand and keep your arms away from your body and DON”T round your back forward. 

The 4 Point Hip Attack For Mobility


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The Thor Hammer Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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