Channel the legendary strength and resilience of Cú Chulainn, Ireland’s greatest warrior. This high-intensity workout calls for the same ferocity and resolve that defined the Hound of Ulster — a test of grit, endurance, and spirit. Each round demands the courage to fight through fatigue and the refusal to back down.
Find your rage. Embrace your geasa. Leave nothing behind.
Click the link below to skip the introduction and go straight to the workout!
Table of Contents
☀️ Divine Blood
Welcome to The Cú Chulainn Workout, a high-intensity training programme inspired by one of the most fearsome heroes of Irish legend. Cú Chulainn, born Setanta, was the warrior-champion of Ulster, famed for strength, speed, and courage beyond mortal measure. In the ancient Ulster Cycle, he was said to be the son of the god Lugh and a mortal woman. His name — “The Hound of Culann” — came after he slew a smith’s guard dog in self-defence and took its place until a new one was reared. From that day forward, the boy was bound by destiny to defend Ulster with the same loyalty and ferocity.
This workout captures that same spirit. It uses HIIT-style circuits to build explosive power, endurance, and resilience — pushing you to the edge of exhaustion and beyond. It’s not just about fitness; it’s about discipline, balance, and fighting spirit. Every sprint, jump, and strike should echo the will of a warrior who never retreats.
⚔️ No Surrender
In the Ulster Cycle, Cú Chulainn stood as the lone defender of his homeland during the Táin Bó Cúailnge — The Cattle Raid of Cooley. While other warriors fell under a curse, he faced the invading armies of Queen Medb alone, holding the line through sheer speed, rage, and courage. When battle consumed him, he entered the ríastrad — a terrifying battle frenzy that twisted his body and mind into something beyond human.
He fought under sacred vows — geasa — that forbade him from refusing a challenge or retreating from battle. These vows made him unstoppable, but they also sealed his fate.
This workout echoes that duality: discipline and destruction, power and restraint. It’s about pushing forward when everything tells you to stop — the test of a true hound of war.
“I do not yield while there is breath in my body.”
— Cú Chulainn, The Ulster Cycle
🐺 Hounds of Ulster Circuits
🐺 Aims:
Face two trials of war — each forged in the spirit of Cú Chulainn, the Hound of Ulster. Both workouts build explosive power, strength, and endurance. The circuits test adaptability and willpower, pushing you to fight through fatigue while embracing chaos and control.
⚙️🔩 Breakdown
- Structure: Two circuits, each containing three stations — Conditioning, Strength, and Endurance. Between each station is a Berserker Round of short, explosive movements designed to raise intensity and test recovery.
- Purpose: Develop balanced athleticism across all major energy systems while improving resilience under pressure.
- Equipment: Dumbbells, kettlebells, sandbags, or bodyweight alternatives.
- Load: Use 60–70% of 1RM for weighted movements. Focus on speed, control, and consistent output.
- Format: Complete all three stations and Berserker rounds to finish one circuit. Two x circuits to choose from.
- Penalty Rule: Failure to complete any station or obligation triggers the Challenge of the Morrígan — a fate-based penalty chosen at random (extra conditioning or surprise drill).
The Morrígan — Celtic goddess of fate and war. She watches the warriors of Ulster and tests their resolve. Fail your obligation, and face her trial.
🔥 Warm-Up
3 x rounds.
☘️⚔️ Celtic Warrior Circuit
🩸 Phase I – Conditioning
- Format: 4 rounds × 40 s work / 20 s rest.
- Load: Medium to medium-light weight.
- Rest: Long Tabata format — 20 s between exercises. Advanced and intermediate: 30 seconds rest between rounds. Beginners: up to 1 minute rest between rounds.
- Obligation: No quitting on reps during the work period.
🏋️ Stations
- Legs: Racked squats.
- Arms: Biceps curls.
- Chest: KB Press using bench.
- Back: Inverted rows.
- Shoulders: Arnold Press.
- Core: V-ups.
🔥 Berserker Round
1 minute – Box jumps.
⚔️ Phase II – Strength
- Format: 3 x rounds.
- Load: Heavy — 75–80% 1RM.
- Rest: Up to 90 seconds between sets.
Obligations:
Increase the weight each set.
Do not fail any lift.
🏋️ Stations
- Barbell Clean and Press: 8 x reps.
- Kneel to stand’s with a sandbag: 10 x reps (5 reps each side).
- KB Snatches: 20 x reps (10 reps each side).
- Sandbag lunges with rotation: 20 x reps (10 reps each side).
- Sandbag push up and drag: 10 x reps (5 reps each side).
- RDL’s: 8 x reps.
🔥 Berserker Round
KB Long Cycles: x 1 minute round.
See our post on KB Long Cycles for technique and tips.
🛡️ Phase III – Endurance
- Format: 3 x rounds. Reps as stated.
- Load: Medium weight (60–70% 1RM).
- Rest: Up to 40 seconds per round.
- Obligations:
Do not fail any reps.
Double the reps on one exercise of your choice in the final round.
🏋️ Stations
- Burpees: 20 x reps.
- KB Cleans: 20 reps (10 x reps each side).
- Sumo deadlifts/squats: 20 x reps.
- SB Overhead press: 20 x reps.
- Close push ups/triceps dips superset: 20 reps (10 x reps each exercise).
- Bear crawls/ankle toucher superset: 25 x metres/20 x reps (10 x reps each side).
- SB shouldering: 10 x reps (5 reps each side).
🔥 Berserker Round
1 minute – Full sprints.
🕯️⚖️ Challenge of the Morrígan
The Challenge of the Morrígan awaits those who have failed to meet their obligations in the circuit above. Think of it as a finisher with consequences — a test of fate rather than choice. Select one rune from below to reveal your punishment. The goddess of battle watches — choose wisely.
Pull Ups
Weighted Leg Lifts
🛡️🌀 Defender of Ulster Circuit
🩸 Phase I – Conditioning
- Format: 4 rounds × 40 s work / 20 s rest.
- Load: Medium to medium-light weight.
- Rest: Long Tabata format — 20 s between exercises. Advanced and intermediate: no rest between rounds. Beginners: up to 30 s rest between rounds.
- Obligation: No quitting on reps during the work period.
🏋️ Stations
- Legs: Weighted jump squats.
- Arms: Hammer curls.
- Chest: Staggered push ups.
- Back: KB Gorilla rows.
- Shoulders: DB Shoulder Complex (2x reps of each then repeat).
- Core: Oblique mountain climbers.
🔥 Berserker Round
1 minute – Wall ball throws.
⚔️ Phase II – Strength
- Format: 3 x rounds.
- Load: Heavier weight (75–80% 1RM).
- Rest: Up to 90 seconds between sets.
Obligations:
Increase the weight each set.
Do not fail any reps.
🏋️ Stations
- Barbell Deadlifts: 8 x reps.
- KB split squats: 16 x reps (8 reps each side).
- Bodyweight Triceps extension: 10 x reps
- Sandbag Walking Lunges: 16 x reps (8 reps each side).
- KB Rolling Thunders: 12 x reps (6 reps each side).
- KB Alternate Hang cleans: 12 x reps (6 reps each side).
🔥 Berserker Round
1 minute – Med Ball Slams.
🛡️ Phase III – Endurance
- Format: 3 x rounds. Reps as stated.
- Load: Medium weight (60–70% 1RM).
- Rest: Up to 40 seconds between rounds.
Obligations:
Do not fail any reps.
Double the reps on one exercise of your choice in the final round.
🏋️ Stations
- Reverse Burpees: 20 x reps.
- KB Cleans and presses: 20 x reps (10 x reps each side).
- Jump squats with weight: 20 x reps.
- ERG pulldowns/Assault bike: x 40 seconds – Maximum effort.
- KB American Swings: 20 x reps.
- Duck walks/sprints: x 25 metres (27 yards) each.
- Step ups with burpees: x 40 seconds.
🔥 Berserker Round
2 minutes – KB TGU’s.
See our post on KB Turkish Get Ups for technique and tips.
🕯️⚖️ Challenge of the Morrígan
The Challenge of the Morrígan awaits those who have failed to meet their obligations in the circuit above. Think of it as a finisher with consequences — a test of fate rather than choice. Select one rune from below to reveal your punishment. The goddess of battle watches — choose wisely.
Sled Push
Weighted Leg Lifts
Whichever workout you undertake. Remember to cool down, stretch and drink water!
Workout Complete!
Éirinn go Brách! (Ireland forever!)
🐺 About Cú Chulainn: The Hound of Ulster
Few warriors in world mythology match the ferocity and tragic destiny of Cú Chulainn, Ireland’s greatest hero. A figure of divine blood and unstoppable will, his story from the Ulster Cycle captures the raw essence of courage, loyalty, and fate.
Click on the links below for more on Cú Chulainn and his legend.
🔮 The Geasa — Sacred Obligations
A geis (plural geasa) is a sacred rule in Irish legend — a personal law that grants power if honoured but brings ruin if broken. Cú Chulainn lived under several geasa that shaped his life and death: he could never refuse a challenge, never retreat from battle, and must always offer hospitality to guests.
One of his strangest prohibitions was against eating dog meat — a taboo that would one day seal his fate. These sacred obligations bound him to both greatness and tragedy alike.
🌪️ The Ríastrad — The Warp-Spasm
Cú Chulainn’s most feared ability was his ríastrad, a supernatural battle frenzy that transformed him into a living weapon. In this state, his body convulsed and changed shape; one eye bulged, the other shrank, his hair stood on end like spears, and flames seemed to burn from his skin.
Like the Norse berserkers, his fury made him unstoppable — a force of nature more than a man.
🪶 The Morrígan — Goddess of Fate and War
The Morrígan, goddess of battle and destiny, played a haunting role in his life. Sometimes she aided him, sometimes opposed him, often testing his resolve in disguise. She appeared as a crow or raven — omens of fate — and ultimately presided over his death. Their connection symbolised the inescapable bond between warrior and destiny.
📜 The Legend
The Morrigan is a goddess in Irish mythology associated with fate, war, and sovereignty, and plays a significant role in Cuchulain’s story. Their relationship is intricate, alternating between antagonism and assistance. Often appearing to Cuchulain in various forms, such as a crow or a raven, she tests his strength and resolve, sometimes offering guidance or magical aid in battle. In the epic Táin Bó Cúailnge, the Morrigan intervenes both as an ally and a hindrance, taking on different guises to interact with Cuchulain.
📜 The Legend
☀️👶 Birth and Training
Born Setanta, son of the god Lugh and the mortal Deichtine, Cú Chulainn showed superhuman strength and skill even as a child. Trained by the warrior-woman Scáthach in Alba (Scotland), he mastered the deadly Gáe Bulg spear and formed a brotherhood — and future rivalry — with Ferdia, his fellow pupil.
🐺 The Hound of Culann
At a feast, Setanta killed the smith Culann’s ferocious watchdog in self-defence. To atone, he offered to guard the smith’s home until a new hound could be raised. From then on, he was known as Cú Chulainn — the Hound of Culann.
🐂 The Táin Bó Cúailnge
Cú Chulainn’s defining moment came during the Cattle Raid of Cooley, when Queen Medb of Connacht led an invasion of Ulster to seize a prized bull. A curse rendered the warriors of Ulster helpless, leaving Cú Chulainn to defend the province alone. He fought every champion Medb sent, invoking his ríastrad to hold the line.
⚔️ Duel with Ferdia
Among Medb’s champions was Ferdia, Cú Chulainn’s friend and training partner. Bound by honour and prophecy, the two met in a brutal duel that lasted for days. Cú Chulainn killed Ferdia with the Gáe Bulg but mourned him deeply — a moment that remains one of the most tragic in Irish myth.
☠️ Downfall and Death
In later years, Cú Chulainn’s geasa came back to destroy him. On his final journey, an old woman offered him food — dog meat. Though forbidden to eat it, he could not refuse hospitality. Weakened, he faced Lugaid mac Con Roí, son of a slain enemy, and was struck by a cursed spear.
Refusing to fall, Cú Chulainn tied himself upright to a standing stone to face his foes. Only when the Morrígan, in the form of a raven, landed on his shoulder did his enemies dare to approach.
“I think that it is Cú Chulainn mac Súaldaim who now comes to you. He will lay low your entire army. He will slaughter you in dense crowds. Ye will leave with him a thousand severed heads.”
🏑☘️ Legacy
Cú Chulainn stands as the embodiment of Irish heroism — brave, doomed, and unyielding. His story represents the warrior’s paradox: strength bound by honour, destiny entwined with death.
His legend continues through Irish art, sport, and literature. Statues of the Hound of Ulster stand across Ireland, immortalising the hero who would not kneel — even in death.
Statues and monuments commemorating Cuchulain stand in various locations, further cementing his legacy as an enduring icon of Irish folklore and national identity.
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