Saga of Ragnar Lothbrok Workout

The Ragnar Lothbrok Workout, the latest in our Legendary Hero series. Conquer fierce Viking-inspired circuits and battle through intense training that channels the spirit of the legendary warrior. Embrace your inner Norseman and push your limits to epic proportions!

Click the link below to skip the introduction and go straight to the workout!

Table of Contents

🪓 Ragnar Lothbrok – Man and Myth

Welcome to the Ragnar Lothbrok Workout, a training programme designed to channel the legendary spirit of one of history’s most feared Viking warlords. Just as Ragnar carved his name into the annals of history with his daring raids and fearless leadership, this workout calls on you to push through the grind, conquer your limits, and face the brutal reality of battle — mind and body alike.

This workout isn’t about polished axes or Viking longships, but about relentless endurance under pressure, unbreakable strength, and a warrior’s will to stand tall in the face of overwhelming odds. Each station will test your grit with explosive strength training, high-intensity conditioning, and final finishers that bring the full force of Ragnar’s legacy to life. To complete it is to channel the Viking spirit — to fight through the chaos, to raid through the storm, and to conquer what stands in your way.

Prepare to test your body and sharpen your spirit. This is not just a workout; it’s a war campaign.

⚔️ Innovator, Warrior, Raider

Ragnar Lothbrok stands at the crossroads of history and legend — part man, part myth. A warlord of the 9th century, he’s remembered in the Icelandic sagas as a cunning raider, explorer, and king who defied kingdoms and gods alike.

From humble beginnings in Scandinavia, Ragnar rose to become one of the greatest kings and warriors of the Viking Age. From raiding Britain’s coasts to storming the gates of Paris, his name became synonymous with daring ambition, ruthless tactics, and unrelenting courage. His reputation spread like wildfire, earning him a place among the greatest figures of Viking lore.

The sagas tell of his conquests, but they also speak of a man driven by destiny, whose death came not with fear, but defiance.

Ragnar Lothbrok is a legendary figure in the Norse sagas (left), known for his daring exploits. The TV show Vikings strives to bring his story to life while drawing from these rich source materials (right).

Ragnar’s Legacy: Strength in Defiance

Ragnar’s story isn’t just about victory; it’s about thriving in the chaos of his world, embracing every challenge, and never backing down — no matter the cost. His legacy is defined not just by lands conquered, but by the Viking virtues of courage, cunning, and relentless spirit. Ragnar symbolizes strength against the odds — a leader who never feared the fight, no matter the price.

This workout reflects that same relentless drive — the strength to face whatever comes, the courage to endure when the odds are stacked, and the spirit to keep pushing when the world demands you stop.

“The foolish man thinks he will live forever if he avoids the fight; but old age will bring him no peace, though he shuns the spear.”

- (Viking Proverb)

🧭 Lord of the North Circuits

The Ragnar Lothbrok Circuits features three challenging circuits inspired by the legendary Viking warrior’s epic feats. Each circuit is designed to test your strength, endurance, and determination, reflecting the intense physical demands faced by Ragnar and his crew.

🪓 Aim:

  • Build a balanced combination of strength, endurance, and conditioning through three Viking-inspired functional circuits.
  • Incorporate strongman lifts, dynamic movements, and core stability drills to enhance power, resilience, and athletic performance.
  • Integrated rowing adds a cardio and fat-burning element, improving stamina, mobility, and overall fitness for real-world capability.

⚙️ 🔩 Breakdown

Structure:
Three full-body circuitsRaid on Lindisfarne, The Siege of Paris, and The Great Heathen Army.

  • Each offers a unique challenge in power, strength, and endurance.

Equipment:

  • Dumbbells, barbells, kettlebells, sandbags, battle ropes, box, TRX or resistance bands, tire, and rowing machine.

Load / Reps:

  • As specified in individual circuit descriptions below.

Levels:
Choose your challenge level:

  • Huscarl (Beginner): 3 rounds per circuit.
  • Berserker (Intermediate): 4 rounds per circuit.
  • Jarl (Advanced): 5 rounds per circuit.

Cardio Integration:
Row between circuits to build endurance and active recovery.

This circuit blends functional movements, strongman exercises, and cardio to help you unleash your inner Norseman!

🔥 Warmup

3 x rounds.

⚔️ Raid on Lindisfarne Circuit

Raid on Lindisfarne is a circuit designed to capture the intensity and ferocity of Ragnar Lothbrok’s daring raid. This workout focuses on functional strength and explosive power, incorporating dynamic exercises that build endurance and agility. No prisoners!

⚔️ Format:

  • Aim:
    • Build explosive power, speed, and functional strength to mirror the ferocity of Ragnar’s first great raid.
  • Structure:
    • Functional circuit focused on rapid transitions and dynamic movement.
    • Blend of strength, cardio, and agility exercises such as battle rope waves, dumbbell lifts, and bodyweight power moves.
  • Load / Reps:
    • 60–75% of 1RM with higher reps (around 15).
    • Rest 60 seconds between movements.
  • Focus:
    • Develop strength endurance and anaerobic capacity.
    • Train to stay sharp and explosive across multiple movements.

Circuit 1: Raid Preparation

  1. Battle Rope Waves/Slams: x 45 seconds (10 waves/10 slams repeat).
  2. Overhead Lunges: x 10 reps each side (20 reps total).
  3. Medicine Ball Slams: x 45 seconds.
  4. Kettlebell Swings: x 20 reps.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 2: Siege and Conquest

  1. Box Jumps: x 45 seconds.
  2. Burpees: x 45 seconds.
  3. Dynamic Push-Ups: x 8-10 reps (choose whether to include a clap).
  4. Tuck Jumps: x 45 seconds.
  5. Sprints: x 45 seconds.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 3: Combat and Agility

  1. TRX Rows: x 10-12 reps.
  2. TRX Chest Press: x 10-12 reps.
  3. TRX Triceps Extension: x 10 reps.
  4. TRX Front Squat: x 12-15 reps.
  5. TRX Hamstring Curls: x 10-12 reps.
  6. TRX Buzzsaws: x 45 seconds.

Alternative Circuit: Resistance Band

  1. Back Rows: x 12 reps.
  2. Chest Press: x 12 reps.
  3. Kickbacks: x 12 reps each side (24 reps total).
  4. Leg Press: x 12 reps each side (24 reps total).
  5. Push ups: x 12 reps.
  6. Crunches: x 12 reps.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Finisher: Monastery Raid

Monastery Raid is a high-intensity smash-and-grab finisher. In this 5-minute burst, you’ll aim to complete as many reps as possible. Take everything you can get!!

  • 5 mins of Farmers walks x 25 metres (27 yds) and back. Sprints 25ms and back. Waiters walk x 25 metres and back. Then Sprints. Back to Farmers walks. Repeat for time.

🏰 The Siege of Paris Circuit

The Siege of Paris emphasizes heavy lifting and high-intensity movements, capturing the relentless determination of Ragnar’s assault on the city. This circuit challenges multiple muscle groups with demanding exercises, ensuring you engage your full body and build the strength necessary for sustained, intense efforts. Break down the walls!!

⚔️ Format:

  • Aim:
    • Enhance raw power, core stability, and muscular endurance through heavier, slower, grind-style movements.
  • Structure:
    • Heavy lifting circuit inspired by siege warfare — relentless, forceful, and demanding.
    • Includes sandbag lifts, overhead presses, and strongman-style pushes and pulls.
  • Load / Reps:
    • 75–85% of 1RM with 8–10 reps per exercise.
    • Rest 90 seconds between sets for full recovery.
  • Focus:
    • Build total-body power, grip strength, and mental resilience under heavy load.
    • Move weight with precision, not speed.

Circuit 1: Raid Preparation

  1. Tire Flips: x 8-10 reps.
  2. Sandbag Hoists: x 8-10 reps (alternate shoulders).
  3. Sandbag Overhead Presses: x 10 reps.
  4. Farmer’s Walk: x 1 minute rounds.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 2: Siege and Conquest

  1. Sandbag Get Ups: x 16 reps (x 8 reps each side).
  2. Kettlebell Snatches: x 12 reps each side (24 reps total).
  3. Weighted Step-Ups: x 10 reps per leg (20 reps total).
  4. Medicine Ball Overhead Throws: x 10 reps (each side 20 reps total).
  5. Sled Rope Pulls: x 1 minute (on completion sled push back to start position and repeat for time).

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 3: Combat and Agility

  1. Barbell Landmine Obliques and Squats: x 10 reps each side (obliques) and x 15 reps squats.
  2. Push Press: x 10 reps.
  3. Bench Press: x 10 reps.
  4. Back Rows: x 10 reps.
  5. Sledgehammer/Macebell/DB Woodchoppers: 10 x reps per side (20 total).
  6. Weighted Plank Holds: x 30/45 seconds.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Finisher: Breaking down the Walls.

Breaking Down the Walls is your final 5-minute effort to dismantle the defenders’ fortifications and their will. Complete as many sets of each exercise in this intense finisher.

  • 5 mins: Sledgehammer/Macebell strikes/Wood cutters x 10 reps (5 x reps each side).  10 x Tire flips.  Tire Push x 25 metres (27 yds) and return. Repeat for time.

🔥 The Great Heathen Army Circuit

The Great Heathen Army is dedicated to Ragnar’s avenging sons and serves as a comprehensive test of your athletic prowess. Prepare for a well-rounded and demanding workout that mirrors the tenacity of the Viking spirit! Vengeance or Valhalla!!

⚔️ Format:

  • Aim:
    • Combine strength, stamina, and coordination into one full-spectrum Viking test.
  • Structure:
    • Balanced hybrid circuit blending explosive and endurance-based movements.
    • Uses tire flips, kettlebell complexes, and carry variations to test sustained output.
  • Load / Reps:
    • Around 75% of 1RM with 12–15 reps per exercise.
    • Rest 60 seconds between movements.
  • Focus:
    • Test every energy system and movement pattern.
    • Push endurance, pacing, and willpower to the limit.

Circuit 1: Sigurd Snake-in-the-Eye Station (Core & Agility)

  1. Crocodile Walks: x 45 seconds.
  2. Dragon Lunges: x 12 reps per side.
  3. Dragon Flags: x 12 reps.
  4. Push ups with Shoulder Taps: x 10 reps each side (20 total).
  5. Windshield Wipers: x 10 reps each side (20 total).

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 2: Ivar the Boneless Station (Upper Body)

  1. Wide Push-Ups: x 10-15 reps.
  2. Pull-Ups: x 5/8/10 reps (depending on level).
  3. Dumbbell Shoulder Press: x 12 reps.
  4. Triceps Dips: x 10-12 reps.
  5. Biceps Alternating Curls: x 12 reps per side (x 24 reps total).

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

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Circuit 3: Bjorn Ironside Station (Legs)

  1. Barbell Squats: x 10-12 reps.
  2. Walking Lunges: x 10 reps each side (20 total).
  3. Hex Bar Deadlifts: x 8-10 reps.
  4. Box Jumps: x 8-10 reps.
  5. Calf Raises: x 20 reps (10 reps fast/20 reps slow.

Rowing:

5 minutes. Aim for 1500 ms (1640 yds)/100 calories, whichever comes first.

Rowing. Cardio Work. Halls of Valhalla Workout. Warrior Workouts. Super Soldier Project.

Finisher: Revenge of the Sons.

What else would you expect from the sons of Ragnar Lothbrok as they seek their bloody revenge? Here, you have the choice of two punishing finishers: the Trial by Fire and the Blood Eagle. Choose your fate and prepare to test your limits!

Choose one of the finisher circuits from below.

Blood Eagle:

Undertake exercise in sequence for the reps prescribed. No rest. Repeat. For 5 minutes. 

  • Renegade row: x 1 row each side (2 rows total).
  • Push up: x 1 rep.
  • Mountain climbers: x 1 rep each side (2 reps total).
  • Deadlift: x 1 rep.
  • Hammer curl: x 1 rep.
  • Squat: x 1 rep.
  • Press: x 1 rep.

Repeat. For 5 minutes. 

Trial by Fire:

5 exercises. 1 minute each. For 5 minutes. 

  • 1st minute: KB swings.
  • 2nd minute: Push press.
  • 3rd minute: T- Push ups
  • 4th minute: Oblique Mountain Climbers.
  • 5th minute: Burpees.

🧠 Training Notes

  • Cardio Integration:

    • Row between circuits to simulate Viking rowing endurance and active recovery.

  • Rest Days:
    • Take at least one full rest or active recovery day between sessions.

  • Progression:
    • Increase load, reps, or rowing distance each week for steady adaptation.

  • Form & Efficiency:
    • Prioritise posture, movement control, and clean transitions between stations.

  • Mindset:
    • Attack each circuit like a raid — decisive, controlled, and relentless.

Whichever workout you undertake. Remember to cool down, stretch and drink water!

Workout Complete!

Ragnar Workout Complete

Bloodied but unbowed.

📜 Appendices: The True Saga

If you’ve been drawn to tales of longships, sword songs, and fierce Norsemen, the legend of Ragnar Lothbrok stands above them all. His story blends history and saga — a warrior-king who rose from obscurity to carve his name across the seas of Europe. Whether man or myth, his deeds marked the dawn of the Viking Age and the spirit of conquest that defined it.

Click on the links below for more on Ragnar and his saga.

According to the Saga of Ragnar Lothbrok and the Tale of Ragnar’s Sons, Ragnar was born into humble beginnings in Scandinavia — possibly Denmark or Sweden. Early sagas paint him as both farmer and fighter, a man of grit and ambition who sought glory beyond his station. Some traditions claim divine or noble ancestry, linking him to the god Odin, whose favour was said to follow the bold and the cunning.

As he came of age, Ragnar took to the sea. His raids and exploits would soon change the course of history.

Ragnar’s name is often tied to the raid on Lindisfarne, a monastery off the coast of Northumbria. Though the details blur between history and myth, this attack marked the first major Viking assault on the British Isles. The raid shocked Christian Europe, symbolising the dawn of the Viking Age — an era of exploration, conquest, and cultural upheaval.

The Norse came for wealth, glory, and land — and Ragnar became their emblem, the face of a new age where fearless ambition met unforgiving seas.

Ragnar’s campaigns stretched across England and Francia. In England, he waged war against Northumbria, East Anglia, and Wessex, securing Viking footholds and capturing York (Eoforwic) as a strategic power base.

His boldest feat came in 845 AD, when he led a fleet up the River Seine to besiege Paris. Facing the Frankish king Charles the Bald, Ragnar demanded a ransom to spare the city — and got it. This act revealed the full measure of Viking warfare: a blend of ferocity and strategy, where terror became a weapon and profit the spoils of psychological conquest.

The sagas tell of Ragnar’s two wives: Lagertha, the warrior shieldmaiden, and Aslaug, a woman of royal blood.
From these unions came sons who would shape the next generation of Viking power:

  • Bjorn Ironside – Explorer and conqueror of the Mediterranean.
  • Ivar the Boneless – Brilliant, ruthless strategist and leader of the Great Heathen Army.
  • Sigurd Snake-in-the-Eye, Hvitserk, and Ubbe – Warriors who expanded their father’s influence across the British Isles and beyond.

Together, they would avenge Ragnar’s death and continue his legend.

According to Norse tradition, Ragnar met his fate in Northumbria, captured by King Ælla after a failed raid. Refusing to beg for mercy, he was executed by being thrown into a pit of venomous snakes.

As the serpents struck, Ragnar laughed and declared:
How the little pigs will grunt when they hear how the old boar suffered.

These words became a war cry. His sons — including Ivar the Boneless, Bjorn Ironside, and Sigurd Snake-in-the-Eye — rallied their armies, uniting the Vikings under one banner to avenge their father’s death.

In 865 AD, Ragnar’s sonsIvar the Boneless, Bjorn Ironside, Ubbe, and Hvitserk — led a vast coalition known as the Great Heathen Army. Their invasion of England reshaped the island’s history. They captured York, defeated King Ælla, and established the Danelaw — the Viking-held territories governed by Norse law and custom.

The campaign marked a new era of Viking expansion — one driven by Ragnar’s bloodline and his vision of destiny through conquest.

Ragnar Lothbrok embodies the Viking idealcourage, cunning, and the pursuit of glory against all odds. His saga — part history, part legend — became the foundation of Norse identity. Through the deeds of his sons and the memory of his laughter in the serpent pit, Ragnar became eternal.

From saga to screen, his story continues to inspire — a symbol of defiance, ambition, and the unbreakable will of the North.

🗺️ Maps Detailing Ragnar’s Saga

  1. Raid on Lindisfarne (793 AD): Marked the beginning of the Viking Age, where Ragnar and his men targeted the wealthy monastery for its riches.
  2. Raids on Northumbria: Ragnar conducted multiple raids against various Northumbrian targets, including the capture of Eoforwic (York).
  3. Raid on East Anglia (c. 865 AD): Ragnar is said to have raided this region, further establishing Viking presence in England.
  4. Invasions of Wessex: Ragnar and his forces were involved in various conflicts with the kingdom of Wessex.
  5. Siege of Paris (845 AD): Ragnar led a large fleet and besieged the city, demanding a ransom from King Charles the Bald.

🗺️ Map of the Advance of The Great Heathen Army

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