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The Hero of Heorot Workout
60 TO 75 MIN · 7 MOVEMENTS · FAT GRIP · SANDBAG · BARBELL · ROWER
I · THE SAGA
The Monster-Slayer Who Left His Sword Behind
In the Old English poem Beowulf, the monster Grendel raids King Hrothgar's mead-hall, Heorot, for twelve years, dragging warriors off into the night. A young Geat named Beowulf sails across the sea to end it. The poem says he has the strength of thirty men in his hand-grip, and since Grendel fights bare-handed, Beowulf sets his sword aside to meet him the same way.
When Grendel bursts in, Beowulf locks onto his hand and refuses to let go. The monster pulls for the door and Beowulf pulls back until Grendel's arm tears off at the shoulder. Beowulf hangs it from the rafters of Heorot. The next night Grendel's mother comes for revenge, so Beowulf dives into her mere and swims down for most of a day to reach the bottom. His borrowed sword fails against her. He wrestles her on the lake floor, pulls a giant-forged blade off the wall of her lair, and takes her head. It takes four men to carry Grendel's head back to the hall.
Strip away the poetry and Beowulf's feats come down to grip, pulling, pressing an oversized blade, wrestling awkward weight, lungs for the deep, and hauling heavy loads home. This session is built around those feats.
Beowulf shears off the head of Grendel. J. H. F. Bacon, 1910.
II · THE RATIONALE
Seven monstrous Movements.
The order: heavy grip and pulling work first while you're fresh, pressing and odd-object work in the middle, then the long swim to finish.
A · FAT GRIP DEADLIFT
Thirty Men in His Grip
A thick bar, double overhand, held at lockout. To build the grip that wouldn't let Grendel go.
B · PINCH-GRIP PULLS
Grendel's Arm
Beowulf had to be able to swing from the rafters and yank off Grendel's arm.
C · FAT GRIP PIN PRESS
The Giant-Forged Sword
The blade in the mere was so heavy only Beowulf could swing it. A dead-stop press off the pins with a thick handle.
D · SANDBAG OVER SHOULDER
Wrestling on the Mere Floor
Grendel's mother pins him and he throws her off. Lap an awkward weight and heave it over the shoulder, again and again.
E · BARBELL PULLOVER
Lungs for the Deep
Most of a day swimming down to the bottom of the mere. Straight arms, feet up on the bench, and a big breath that stretches the ribcage.
F · ZERCHER MARCH
Hauling the Head
Four men to carry Grendel's head back to Heorot. A heavy load in the crook of the elbows, marched with control.
G · ROWER
Into the Mere
The swim down to the lair and the long climb back to shore. Hard intervals to finish.
III · THE SESSION
The workout
Easy row, 3 min
Dead hang, 2 × 20 sec
Warm-up
8 to 10 min
A
THIRTY MEN IN HIS GRIP
Fat Grip Deadlift
3 × 3 to 5
Rest 2 to 3 min
Double overhand grip. Hold the lockout for a beat on every rep.
B
GRENDEL'S ARM
Pinch-Grip Pulls
3 × 3-5
Rest 1 to 1 min
Stack weight plates smooth side out and lift them with a pinch grip, alternate hands. Keep the fingers flat against the plates. Alternatively, you can use a pinch block or Saxon bar for this.
C
THE GIANT-FORGED SWORD
Fat Grip Pin Press (Trap Bar)
3 × 3 to 5
Rest 2 to 3 min
Set the pins just below shoulder height.
D
WRESTLING ON THE MERE FLOOR
Sandbag Over Shoulder
EMOM 8 min
2 to 3 reps / min
Alternate shoulders.
E
LUNGS FOR THE DEEP
Barbell Pullover
3 × 8 to 12
Rest 2 min
Feet up on the bench. Keep the arms straight and breathe deep into the ribcage.
G
INTO THE MERE
Rower
4 × 500 m
Rest 2 to 3 min
Hard, even pace on all four pieces.
MoonFit · Train Heavy. Think Deep. Jam Hard
Illustrations by J. H. F. Bacon from Hero-Myths & Legends of the British Race (1910), public domain, color-treated by MoonFit. Ornaments and runes are original MoonFit artwork.