Type: military-training

Author: Daniel - TinyVik1ng

The Viking Valor Fitness Challenge is an intense, multifaceted test of strength, endurance, and mental fortitude. Modeled after the legendary warriors of the Nordic lands, this challenge is designed to ensure that all military personnel, reserve forces, and specially designated civilian personnel maintain a level of fitness worthy of Viking warriors. This program demands excellence, with annual testing and self-reliance to meet the rigorous standards of the Danish military.

GENERAL GUIDELINES:

• The Viking Valor Challenge is mandatory for all Danish military personnel, reserve forces, and specially designated civilian staff.
• The challenge must be completed at least once every year to ensure readiness.
• It is the responsibility of each individual to maintain the necessary fitness level to pass the challenge at any time.
• The challenge is tailored to age groups, with differentiation starting from the age of 18.
• The test is performed in athletic wear (sportswear).

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Viking Valor Fitness Challenge Test

The test is divided into two primary components: Endurance (UHT) and Strength (ST). Participants must complete the endurance test first, followed by the strength exercises in the order provided.

Endurance (UHT): You will begin with one of the following endurance tests:

• 12-Minute Run: Run as far as possible in 12 minutes.
• BIP Test: Perform the beep test, aiming for the required level based on age and fitness level.

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Strength (ST):

After completing the endurance component, you must perform the following strength exercises in the specified order:

1. Split Squats
2. Bench Dips
3. Chest Pulls
4. Burpees

For each exercise, perform the number of sets and repetitions as specified in the age-specific table below.

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Test Criteria Table

Age Group	Endurance (UHT)	Strength (ST)
18-49	2200m (Level 8.3)	3x15 Split Squats, 3x15 Bench Dips, 3x5 Chest Pulls, 1x15 Burpees
50-59	2000m (Level 6.9)	3x12 Split Squats, 3x12 Bench Dips, 3x3 Chest Pulls, 1x10 Burpees
60+	1800m (Level 5.9)	3x10 Split Squats, 3x10 Bench Dips, 3x2 Chest Pulls, 1x5 Burpees

Training Program: Viking Endurance (UHT)

The Viking Endurance Program builds stamina through interval-based running and walking, progressively increasing intensity.

Week	1st Session	2nd Session	3rd Session	Weekly Total
Week 1	10 x 1-minute run + 2-minute walk (30 min)	12 x 1-minute run + 1-minute walk (54 min)	7 x 2-minute run + 3-minute walk (65 min)	179 min
Week 2	6 x 2-minute run + 2-minute walk (54 min)	7 x 2-minute run + 1-minute walk (51 min)	6 x 3-minute run + 3-minute walk (66 min)	171 min
Week 3	5 x 3-minute run + 2-minute walk (55 min)	6 x 3-minute run + 1-minute walk (54 min)	5 x 4-minute run + 3-minute walk (65 min)	174 min
Week 4	3 x 4-minute run + 2-minute walk (48 min)	4 x 4-minute run + 1-minute walk (50 min)	3 x 5-minute run + 3-minute walk (54 min)	152 min
Week 5	3 x 5-minute run + 2-minute walk (51 min)	3 x 5-minute run + 1-minute walk (48 min)	4 x 6-minute run + 3-minute walk (66 min)	165 min
Week 6	3 x 6-minute run + 2-minute walk (54 min)	3 x 6-minute run + 1-minute walk (51 min)	4 x 7-minute run + 3-minute walk (70 min)	175 min
Week 7	3 x 7-minute run + 2-minute walk (57 min)	3 x 7-minute run + 1-minute walk (54 min)	4 x 8-minute run + 3-minute walk (74 min)	185 min

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The Viking Valor Strength Training (ST)

The strength training component of the Viking Valor Fitness Challenge focuses on key exercises to build the strength needed for the challenge.

Exercise	Age Group 18-49	Age Group 50-59	Age Group 60+
Split Squats	3 x 15 reps	3 x 12 reps	3 x 10 reps
Bench Dips	3 x 15 reps	3 x 12 reps	3 x 10 reps
Chest Pulls	3 x 5 reps	3 x 3 reps	3 x 2 reps
Burpees	1 x 15 reps	1 x 10 reps	1 x 5 reps

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Official Website

For more information about the Viking Valor Fitness Challenge, detailed guidelines, and updates on the challenge, please visit the official DEFENCE BASIC REQUIREMENTS website:

https://www.forsvaret.dk/globalassets/fko---varnsfalles/fsk/dokumenter/vejledninger/-forsvarets-basiskrav-.pdf

 

The Viking Valor Fitness Challenge is a test of true strength, endurance, and resilience. Modeled after the legendary warriors of the Nordic lands, this challenge pushes participants to rise to their highest potential. Whether you are preparing for the test or simply improving your fitness, this challenge will forge your warrior spirit and help you unlock the warrior within.

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