Medieval 100: The War for the Crown Workout

Welcome to Medieval 100: The War for the Crown Workout. This is a Hyrox-inspired training experience forged in the spirit of the Hundred Years’ War. These battle-hardened circuits are designed to build grit, endurance, strength, and total-body resilience worthy of any warrior on the fields of Agincourt or Orléans.

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Table of Contents

Introduction

The Hundred Years’ War (1337–1453) was one of the most defining conflicts of the medieval era, a brutal series of battles fought between England and France over claims to the French throne and control of territories. This war wasn’t just a clash of kings; it was a test of endurance, strategy, and raw determination. From the thunderous charge of French knights to the deadly precision of English longbowmen, the battlefield was a crucible of innovation and resilience. Towns burned, armies clashed, and entire generations were shaped by the relentless struggle. It was a war of attrition, where survival required unyielding strength and spirit.

The Hundred Years’ War was a dynastic struggle between England and France, fought over a disputed crown and the right to rule lands in France. Over time, it became a generations-long cycle of invasion, rebellion, and scorched earth. From its battles, heroes, and legends arose the early stirrings of national identity. Shakespeare gave the English their warrior king; Joan gave the French their saint.

🏰 The Medieval Mindset

Even the word medieval conjures images of grim hardship, brutal endurance, and relentless campaigns. It speaks of mud, steel, and suffering—of battles fought over years, not moments. Torture, siege, starvation—Tarantino didn’t say “get medieval on your ass” by accident.

This workout draws its inspiration from the unbreakable will and relentless effort of those who survived the long, grinding conflicts of the Middle Ages—most notably, the Hundred Years’ War. These are Hyrox-inspired circuits, designed not just to challenge your fitness, but to test your grit, resolve, and mental armour.

Choose your allegiance:
In these workouts, you pick a side—each offering a distinct path through pain and performance.  Will you march with the invading English, enduring the stamina-driven circuits of the Kingdom of England?  Or will you rise in defence of your homeland, embracing the power and intensity of the Kingdom of France circuits?

When Two Tribes Go To War..

For more on the Hundred Years’ War click on the links below.

At its heart, the Hundred Years’ War (1337–1453) was a dynastic struggle—a long, bitter feud between England and France over who had the right to wear the French crown.

The roots of the conflict go deep: the English kings were descendants of French nobility, and for centuries they held lands in France as vassals to the French king. But when the Capetian line of France died out, England’s Edward III claimed that, through his mother (a French princess), he had a legitimate right to the French throne.

The French nobility refused, invoking Salic Law to block inheritance through a female line. Instead, they crowned Philip VI—a cousin from the French side. That rejection lit the fuse.

What followed was not a single war, but a generation-spanning series of invasions, truces, betrayals, and battles—fought over land, legitimacy, and national pride. At times, it was a war of kings; at others, it was a war of survival.

It shaped the medieval world and laid the foundations for the modern concept of nationhood. Some monarchs emerged as legends. Others vanished into madness, exile, or disgrace.

This war marked the death of chivalry and the rise of modern warfare

Gone were the days of single combat between mounted nobles. Heavy cavalry charges broke on muddy fields, shattered by volleys of English longbowmen hidden behind sharpened stakes.

The English fought lean and brutal—scorched earth raids (chevauchées) laid waste to the countryside, burning towns, crops, and morale alike. They weren’t there to conquer—they were there to cripple. Tactics favored movement, precision, and endurance over ceremony, honour and code.

France, slow to adapt at first, evolved. The romantic ideal of the knight gave way to disciplined infantry, artillery, and siegecraft. Gunpowder crept onto the battlefield. Castles once thought invincible fell to cannon and calculated pressure.

The Hundred Years’ War didn’t just change how wars were fought. It changed why they were fought—and what nations would become in their aftermath.

NB: The Oriflamme

The Oriflamme was the sacred war banner of France, once kept at the Abbey of Saint-Denis. When it was raised in battle, it meant no mercy would be given. Its crimson flame was more than a symbol—it was a warning. To fight under the Oriflamme was to invoke a holy war. No quarter. No retreat.

These were not just battles. They were turning points, legends, and warnings carved into the history of two nations.

🏹 Crécy (1346)

The longbow rewrites the rules of war.
Edward III’s English army, outnumbered and on foreign soil, devastates French knights with volleys of longbow fire. The mounted charge—once the pride of chivalry—is broken in the mud. It marks the beginning of the end for the old ways of warfare.

🏰 Agincourt (1415)

A king’s gamble becomes legend.
Henry V leads a starving, sick, and exhausted English army against a force more than twice its size. His archers, dug in behind wooden stakes, shred the French advance. Mud, steel, and grit make Agincourt one of the most iconic underdog victories in military history.

🔥 Orléans (1429)

A girl in armor changes everything.
The siege that could have broken France is shattered by the arrival of Joan of Arc—17 years old, untrained, but full of divine fire. Her belief rallies the French, and the English retreat. For the first time in years, France begins to push back.

💣 Castillon (1453)

The final blow—and the rise of gunpowder.
The English mount one last assault to retake lost ground, but are met with walls of cannon fire. The battle marks the first time field artillery decisively wins a major engagement. Castillon ends the war—and England’s dream of a French crown.

England entered the war with a sharp sense of entitlement and a tactical mindset. To them, the crown of France wasn’t ambition—it was inheritance. The English monarchy believed it had a legal and dynastic right to rule French lands, and every French refusal was a personal insult and political betrayal. Their fighting spirit was fueled by strategic calculation, disdain for French arrogance, and a grim confidence in their military edge—especially the longbow.

France, by contrast, saw the English invasion as an existential threat. Their soil was sacred—the very idea of a foreign king ruling from Paris was blasphemous and unbearable. As their cities burned and nobles fell, French resistance hardened into a cause of identity, religion, and national survival. From the nobles to the peasants, the war became less about a throne and more about reclaiming sovereignty and pride.

The Hundred Years’ War didn’t just shape borders—it shaped minds, myths, and nations.

In England, the war birthed the idea of the “band of brothers”, immortalized by Shakespeare’s Henry V. It’s where the two-finger salute is said to have originated—English archers allegedly taunting the French by showing the fingers they used to draw the longbow, daring them to try and cut them off. Whether myth or truth, it’s part of the gritty, underdog self-image the English carried forward.

In France, the war left scars—but also symbols. Joan of Arc became a saint, a martyr, and a national icon—her image still burns in the French consciousness as a symbol of resistance and divine justice. The war also helped solidify the French language, culture, and identity under one crown—a unified France rising from feudal chaos.

Even centuries later, the echoes of this war live on in stories, traditions, and national pride. It was the crucible that helped forge what it meant to be English or French.

Medieval warfare was a brutal proving ground—gritty, close-quarters, and utterly unforgiving. This was not the era of distant gunfire or clean kills. Warriors fought in the mud, weighed down by steel, often locked in violent, breathless struggles at arm’s length.

Knights were more than noble figures—they were armoured war machines, trained from childhood in weapons, horsemanship, siegecraft and hand-to-hand combat. They fought with swords, axes, maces, and war hammers, each strike aimed to crush bone or pierce steel. Their endurance was legendary—campaigns could last for years, and the battles could last for hours under the punishing weight of plate and chain.

Archers and foot soldiers were no less deadly. Longbowmen trained for years to pull war bows with draw weights over 100 pounds, unleashing hails of arrows that could shatter charges. Infantry wielded polearms, spears, and crude blades, often fighting in tight, chaotic formations where technique and toughness mattered more than finesse.

There were no clean battles—only exhaustion, broken bodies, and survival by strength, skill, or sheer will. Warfare was physical, punishing, and relentless. Every warrior was a conditioned, hardened killer who fought with everything they had—because losing meant death, or worse.

A Tale of Two Cities:
Few rivalries have lasted longer or burned hotter than England and France. From the Norman invasion to global wars of conquest, these two powers have fought, allied, betrayed, and rescued one another through the centuries. Enemies by tradition, allies by necessity—London and Paris remain forever bound by history.

Hollow Crown Workouts

About the Circuits

Two nations. Two training paths. One brutal test of strength and resilience.

This is a Hyrox-style inspired battlefield gauntlet, where each side of the Hundred Years’ War is reimagined as a punishing functional circuit.  Think of it as Hyrox’s war-torn cousin—born in the mud, forged in fire, and designed to break the weak.

🛡️ Workout Format

  • 8 Stations – 100 Reps, Calories, or Seconds each.
  • Complete each station before progressing to the next.
  • Rest only when necessary—simulate battlefield fatigue.
  • Time your session for future comparison—progress is victory.
  • Designed for solo warriors or in pairs (e.g., French vs. English competition).

⚖️ Choose Your Side Wisely

  • The English “100” draws on the speed, agility, and endurance of her footsoldiers and longbowmen. Expect bodyweight and calisthenics-style movements, with your endurance tested not by the weight of a longbow—but by the rower and ski-erg, echoing the relentless rhythm of war archery.
  • The French “100” channels the brute strength and power under load of the armoured knight. Weighted carries, dumbbells, kettlebells, and barbells dominate the field. And instead of a cavalry charge? Your armoured steed is the assault bike—brutal, unforgiving, and built for war.

Time to get medieval. Which side of the war will forge your legacy?

Kingdom of England Circuits

Focus:

Mobility, endurance, pulling strength, and agility.

🏋️ Equipment Needed

  • Rower.
  • Resistance Bands.
  • Medicine Ball.
  • Plyo Box.
  • Battle Ropes.
  • Pull-Up Bar / TRX.
  • Ski-ERG.
  • Skipping Rope.
  • Dumbbells /Sandbags / Weight Plates.

(Substitutions possible based on what’s available—adapt to your field of battle.)

Once more unto the breach, dear friends, once more…

King Henry V – Shakespeare

The Butcher’s Ground Circuit

The Stations

1️⃣ Rowing – 100 Calories.
2️⃣ Pull-Ups or Ring Rows – 100 Reps (band-assisted if needed).
3️⃣ Jump Lunges – 100 Reps (50 per leg).
4️⃣ Renegade Rows – 100 Reps (50 per side).
5️⃣ Wall Sit with Med Ball – 100 Sec Hold.
6️⃣ SkiErg – 100 Calories (if available – substitution option: med ball slams – 100 slams).
7️⃣ Toe Taps on a Plate or Box – 100 Reps.
8️⃣ Hollow Body Holds – 100 Seconds or Flutter Kicks – 100 Reps.

The Gates of Harfleur Circuit

The Stations

1️⃣ Rowing – 100 Calories.
2️⃣ Burpees over the Bar – 100 Reps (50 burpees/50 lateral jumps).
3️⃣ Resistance Band Push Ups – 100 Reps.

4️⃣ Curtsey Squats – 100 Reps (count one leg only).
5️⃣ TRX Rows or Inverted Rows – 100 Reps.
6️⃣ Jump Rope – 100 Double Unders or 200 Singles.
7️⃣ Plank Hip Dips– 100 Reps (50 per side).
8️⃣ Weighted Sit-Ups – 100 Reps.

The Field of Agincourt Circuit

The Stations

1️⃣ Rowing – 100 Calories.
2️⃣ Archer Pushups – 100 Reps (50 per arm).
3️⃣ Bodyweight Bulgarian Split Squats – 100 Reps (50 per leg).

4️⃣ Dead Hang – 100 Secs.
5️⃣ Wall Balls – 100 Reps.
6️⃣ Box Jumps or Lateral Bounds – 100 Reps.
7️⃣ Battle Ropes – 100 Reps (Slams or Alternating Waves).
8️⃣ Sit-Ups with Punches – 100 Reps.

Kingdom of France Workouts

Focus:

Strength, armor endurance, brute power, and battlefield resilience.

🏋️ Equipment Needed

  • Assault Bike.
  • Kettlebells.
  • Medicine Ball.
  • Pull-Up Bar / Rope.
  • Dumbbells /Sandbags / Weight Plates.
  • Sled.

💡 Recommended weight: Choose a load around 40–50% of your 1RM—heavy enough to grind through the reps in sets, but light enough to finish the siege without breaking form. You’re training like you’re under armour—not stuck in it.

I am not afraid… I was born to do this.

Joan of Arc

The Invasion of France Circuit

Focus: Strength, armor endurance, brute power, and battlefield resilience.

The Stations

1️⃣ Assault Bike – 100 Calories.
2️⃣ Goblet Squats – 100 Reps.
3️⃣ Weighted Push-Ups – 100 Reps.
4️⃣ Farmers Carry – 100 metres.
5️⃣ Sandbag Deadlifts – 100 Reps.
6️⃣ Overhead Press – 100 Reps.
7️⃣ Weight Plate OHP with Lunge – 100 Reps (50 each side).
8️⃣ Gorilla Rows – 100 Reps (50 reps each side).

The Siege of Orleans Circuit

The Stations

1️⃣ Assault Bike – 100 Calories.
2️⃣ Sandbag Front Squats – 100 Reps.
3️⃣ Kettlebell Swings – 100 Reps.
4️⃣ Bear Crawls – 100 metres.
5️⃣ Push Press (Dumbbells or Barbell) – 100 Reps.
6️⃣ Med Ball Slams – 100 Reps.
7️⃣ Sled Push/Pull – 100 Metres.
8️⃣ Crunches – 100 Reps (50 x Standard Crunches/50 x Reverse Crunches).

The Vengeance of France Circuit

The Stations

1️⃣ Assault Bike – 100 Calories.
2️⃣ Back Squats (Barbell or Sandbag) – 100 Reps.
3️⃣ Dumbbell Wood Chops – 100 Reps.
4️⃣ Kettlebell Clean & Press – 100 Reps (50 per side).
5️⃣ Sandbag Lunges – 100 Metres.
6️⃣ Floor Chest Press/Pushups – 100 Reps (50 of each).
7️⃣ Weighted Step-Ups – 100 Reps (50 per leg).
8️⃣ Weighted Plank Hold – 100 Seconds.

Whichever workout you undertake

remember to cool down, stretch and drink water!

Workout Complete!!

The field is won. To the victor, the spoils. Raise a goblet of wine and toast your victory!

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