VKNG Gyms

VKNG Gyms Release your Viking! �

Release your Viking! �
Formerly TonedFit
Personal Training �
Group Classes �
Private Fitness Club �
We know what we’re talking about �
We do it well �

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅵 WOD F — SYNCHRO

⏱️ 8 MIN AMRAP

➡️ 12 Duo Barbell Deadlifts @ 80kg
➡️ 10 Synchro Hand-Release Push-Ups
➡️ 8 Synchro Butterfly Crunches
➡️ REPEAT

RULES

TWO athletes work together.

🏋️ DUO DEADLIFT

• ONE 80kg barbell.
• TWO athletes lifting the same bar simultaneously.
• Both reach full hip + knee extension together.
• Both ends return to the floor.
• Bar stays under control.
• NO bouncing.
• Complete all 12 before progressing.

💪 HR PUSH-UPS

• Chest to floor.
• CLEAR hand release.
• Return to top.
• Both athletes working in synchro.

🦋 BUTTERFLY CRUNCHES

• Full required range.
• Both athletes complete each rep in synchro.

After completing the full round, the same pair can continue OR another pair can tag in.

Teams decide their own pairings/rotation.

SCORE = TOTAL VALID SYNCHRONISED REPS

12 + 10 + 8 = 30 reps per complete round.

Partial rounds at the horn count.

And remember…

Two people eventually completing the same movement is not the definition of synchronised. 😂

Work together. 🛡️🔥

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅴 WOD E — BATON RELAY

⏱️ 8 MINUTES — MAX LENGTHS

🏃 START → HOTEL → START

RULES

• ONE runner at a time.
• Runner carries the team baton(7.5kg DB).
• Run to the designated hotel turnaround and return.
• Runner must reach/go around the designated marker.
• Baton must be handed directly to the next athlete in the changeover area.
• Next runner cannot leave before receiving it.
• NO throwing the baton.
• Teams choose their own running order.
• Nobody has to contribute equally.
• Same runner can go repeatedly if that’s your tactical masterplan.

Drop the baton?

YOU dropped it. YOU pick it up.

No additional penalty — the clock will punish you sufficiently.

SCORING

Start → Hotel = 1 length

Hotel → Start = 1 length

Full out-and-back = 2 lengths

SCORE = TOTAL COMPLETED LENGTHS

When the horn goes, only a completed length counts.

“Sure I was basically there…”

You either crossed the line or you didn’t. 😂

This one’s pure running.

Send it. 🏃💨

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅳 WOD D — ROW + FARMER CARRY

⏱️ 8 MINUTES TOTAL

PART 1

🚣 100 TEAM CALORIES

across 2 RowErgs

THEN…

PART 2

🚜 MAX DISTANCE FARMER CARRY

with whatever time you’ve got left.

Carry course = 20m lengths

👨 & 👩: 24kG KB

RULES

• Maximum TWO athletes rowing — one per machine.
• Both monitors start at 0 calories.
• Teams rotate rowers however they want.
• The combined total between BOTH machines must reach 100 calories.

Example:

Rower 1 = 53
Rower 2 = 47

GO.

• You CANNOT begin carrying until the judge confirms your 100 calories.
• Once released, ONE athlete carries at a time.
• Both KBs must completely cross the 20m line for the length to count.
• Change carriers whenever you want.
• Nobody has to contribute equally.

SCORE = TOTAL COMPLETED FARMER-CARRY METRES

The 100-cal row is your BUY-IN.

Row faster = more time carrying.

And only completed 20m lengths count.

19.8m when the horn goes?

Congratulations on your 0 metres for that length. 😂

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

WOD C — SKIERG

⏱️ 8 MINUTES — MAX METRES

🎿 2 x SkiErgs

RULES

• Maximum TWO athletes working — one per SkiErg.
• Both monitors start at 0m.
• Change athletes whenever you want.
• No minimum distance/time required.
• SkiErgs operate independently.
• Changeovers don’t need to happen together.
• Nobody has to contribute equally.
• Damper can be changed.
• DO NOT reset the monitors.

Teams decide their own strategy.

Short, savage intervals? Longer efforts? Leave your two best skiers on until they see God?

Entirely up to you.

🚨 THE IMPORTANT BIT — HANDLES

When changing/finishing:

CONTROL AND RACK THE HANDLES.

Simply release them and let them fly back up:

-200 METRES

Do it twice?

-400m.

“I thought he was taking them” will not result in the return of your 200 metres. 😂

SCORE

Ski 1 metres
➕ Ski 2 metres
➖ Penalties

= FINAL TEAM SCORE

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅱️ WOD B — BURPEES + BALLS

⏱️ 8 MIN AMRAP

There will be TWO identical lanes running side-by-side.

Each athlete completes:

➡️ 5 Burpee Box Step-Overs (medium)
➡️ 10 Wall Balls
➡️ REPEAT

RULES

• Maximum TWO athletes working — ONE per lane.
• Both athletes work independently — this is NOT synchro.
• Complete your 5 BBSO before progressing to 10 Wall Balls.
• After completing a round, continue OR tag a teammate.
• Both lanes can change athletes independently.
• Rotate as much or as little as you want.

BURPEE BOX STEP-OVER

✔️ Chest AND thighs to floor.
✔️ Both feet make contact with the box.
✔️ Travel completely over.
✔️ No requirement for full extension on top.

WALL BALL

✔️ Required squat depth.
✔️ Ball hits designated target.

Miss either standard = NO REP.

SCORE = TOTAL VALID REPS ACROSS BOTH LANES

1 BBSO = 1 rep
1 Wall Ball = 1 rep

Full individual round = 15 reps.

Partial rounds at the horn DO count.

Simple.

Until you’re six minutes in and suddenly nobody can remember what a squat looks like. 😂

26/08/2026

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅰️ WOD A — SLED + SWINGS

⏱️ 8 MIN AMRAP

➡️ 2 Sled Lengths @ 100kg
➡️ 20 Synchro KB Swings
➡️ REPEAT

LOADS

Sled: 100kg TOTAL for everyone
(50kg sled + 50kg added)

KB:
👨 20kg
👩 16kg

RULES

• ONE athlete works on the sled at a time.
• Complete 2 FULL sled lengths.
• Once complete, TWO athletes perform 20 synchro KB swings.
• The sled athlete does NOT have to do the swings.
• Teams decide who does what and can change roles between rounds.
• Same person can repeatedly sled.
• Same pair can repeatedly swing.
• Mixed KB pairs are absolutely fine.
• NO overlapping work — finish the second sled length before starting the swings.
• Swings must be genuinely synchronised.

SCORE = TOTAL VALID SYNCHRO KB SWINGS

The sled doesn’t score.

It simply earns you the opportunity to score on the KBs.

STRATEGY MATTERS. 🧠

Use your team wisely.

TRYKA Weekend ✅What a weekend for the VKNG Horde.We had coaches taking on their first event, first-timers stepping onto ...
06/07/2026

TRYKA Weekend ✅

What a weekend for the VKNG Horde.

We had coaches taking on their first event, first-timers stepping onto the competition floor, podium finishes, PBs, and countless moments where people realised they’re capable of far more than they thought.

But as always, the best part wasn’t the medals or the times.

It was the encouragement, the laughs, the support, and seeing a community genuinely celebrating each other’s successes.

On to the next one. 🛡️🔥

Need to sweat it out after the long weekend? Don’t worry, we are here for you. Actually, it’s here for you.Other than c...
04/05/2025

Need to sweat it out after the long weekend?
Don’t worry, we are here for you. Actually, it’s here for you.
Other than classes, Roman is available for PT sessions.
DM us (or him) for more info!

Address

Deerpark
Howth

Opening Hours

Monday 6:30am - 9pm
Tuesday 6:30am - 9pm
Wednesday 6:30am - 9pm
Thursday 6:30am - 9pm
Friday 6:30am - 8pm
Saturday 8:30am - 5pm
Sunday 9am - 4pm

Telephone

+35318397471

Website

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