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 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:
After completing the endurance component, you must perform the following strength exercises in the specified order:
For each exercise, perform the number of sets and repetitions as specified in the age-specific table below.
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 |
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 |
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 |
For more information about the Viking Valor Fitness Challenge, detailed guidelines, and updates on the challenge, please visit the official DEFENCE BASIC REQUIREMENTS website:
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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