The Ragnarök Protocol™ (12-Week)

Total Functional Warfare: 12-Week Resilience Block. 

This is the ultimate 12-week functional conditioning program designed to forge explosive power, cardiovascular endurance, and mental toughness. It uses a high-density, low-rest format to maximize work capacity.

• Training Philosophy: Combines heavy compound lifts with specialized strongman and bodyweight metabolic circuits (Giant Sets) to create the maximum training stimulus. 

• Key Training Days (Based on Week 1): * Functional Power Day (D1): Features a high-rep, low-rest Giant Set utilizing Sledgehammer Swings (3 sets of 45 sec), Tyre Flips (3 sets of 45 sec), and Skipping. Finishes with Kettlebell Swings and Snatch work. 

• Metabolic Density Day (D3): Uses a Giant Set combining high-rep Barbell Clean and Press (3 sets of 10) and Hex Bar Deadlifts (3 sets of 10) with explosive Front Box Jumps and Battle Rope Alternating Waves. 

• Cardio/Recovery: Includes specialized HIIT/MetCon work (Stationary Rowing Intervals, Sled Push Intervals) and active recovery on the Cross Trainer/StepperGoal: To prepare the body for any physical demand, achieving unparalleled resilience and conditioning. 

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