Thrud Workout: Train like The Massive Valkyrie Sister!

I recently shared a shortened down top ten from our list of the 30 Most Muscular Female Anime Characters.

As the list came out before Thrud made it into our Record of Ragnarok anime, she unfortunately wasn’t on it.

So The SHJ Army let me know!

Now I’m correcting that by immediately giving her a spot among our Record of Ragnarok Inspired Workouts.

I’ll tell you guys right off the bat: we are going to be training with weights for this one – so any of our calisthenics members in The SHJ Army will want to switch over to a different routine and come back to this one if you’re ever ready to get massive with heavy lifting.

Thrud Stats:

Real Name: Thrud

Height: N/A

Weight: N/A

Anime/Manga: Record Of Ragnarok

Powers: Yes

While we don’t have a specific height and weight for Thrud we do know that she is absolutely massive.

She would come in as a behemoth among our anime characters in our Anime Workouts Database regardless of whether we compared her to the men or the women.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Thrud Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Thrud Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Thrud we’ll be pulling right from her Wiki Fandom page starting with a brief bio section here:

Thrud is the third of the 13 Valkyrie sisters. She performed Völundr with Raiden Tameemon during the fifth round of Ragnarok.

A big portion of what we’re going to be working with also comes from her appearance.

Here’s how they break that down for us:

Thrud is an enormous woman with an extremely muscular build. Her height dwarfs even Raiden, who is a giant of a man himself. Because of her muscles and her square jaw, she has a rather masculine appearance. Her hair is pink, tied into a short braid which comes down the right side of her head. She has a golden hairpin in the shape of a wing. Her eyes are green, and she wears pink lipstick on her big lips.

There are a lot of girls who are scared to start training with weights because they think they will suddenly (and potentially immediately) start looking like Thrud.

Well I’m here to let you know that won’t happen…

Actually, there are tons of men out there that wish they could get jacked like Thrud and monstrous characters we have on the site (Yujiro Hanma, anyone?), but will never be able to accomplish it in their entire lifetime; and that’s men who have a different reaction to the weight training and diets…

That said, we will still be training with systems that are used by professional female bodybuilders and powerlifters.

So if you’re looking to tack on mass and get strong, this is the routine for you!

If we move into Thrud’s powers and abilities we learn this:

Divine Physiology: As a demigod, it can be assumed that Thrud possesses physical abilities far greater than any ordinary human. Her body cannot be harmed by mortal weapons, however, she still can be harmed by unarmed attacks from individuals with superhuman strength and Divine Weapons.

Godly Strength: Possessing an enormous frame, Thrud has immense physical strength. She can break through wooded door frames with her forehead without even trying, and while in her Völundr form she was able to harness the strength of Raiden’s entire body with the 100 Seals removed.

Semi-Immortality: As a demigod, Thrud has a limitless lifespan and does not age.

Common Destiny: The power of “Common Destiny” allows a person to bring out their full potential by entrusting their fate to another. Before Ragnarok, Brunhilde sought Buddha in order to learn more about this power. The Valkyries give their wielders the power to harm gods by entrusting them with their lives.

Völundr: The ability to turn into any weapon based on her partner’s preference. Thrud’s Völundr has a unique property reflected in the translation of her name, which means “The Strong One” (強き者, Tsuyoki-Mono), which allowed her to become an inhibitor through Raiden’s sumo gear to prevent his muscles from going out of control and destroying him while also granting him complete control over his body’s muscle mass.

For this one we’re going to be focusing in on her Divine Physiology and Godly Strength, if that wasn’t obvious.

That means the goals for our Thrud Inspired Workout are:

• Thrud’s Massive Muscular Physique
• Thrud’s Godly Strength
• Thrud’s Divine Physiology

This one will be based around powerlifting and bodybuilding AKA powerbuilding, but you can also start with our Beginner Behemoth Workout if this one is a bit too hard for you guys.

And there’s also our other Beginner Workouts and even a full calisthenics workouts database if you’d like to start with something other than the theme we’re going with.

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Thrud Workout Routine

Training Volume:

4-5 days per week

Explanation:

As I mentioned above we’ll be training with a powerbuilding program to focus on strength and mass for this one. For that reason we’ll be doing 5×5 training 4 days per week and our accessory work will consist of supersets to bang out more volume with a finisher each day. On top of that you can also tack on your Volundr Circuit Test weekly, biweekly or monthly as you’d like.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Thrud Workout: Sample Schedule

Monday: Massive Valkyrie Back Squats

Tuesday: Massive Valkyrie Bench Press

Wednesday: Völundr Circuit Test

Thursday: Massive Valkyrie Deadlift

Friday: Massive Valkyrie Overhead Press

Saturday: Optional Rest Day

Sunday: Rest Day

Thrud Workout: Massive Valkyrie Back Squats

Warm Up: 

10-20 Minute Incline Walk

Workout:

Back Squat

5×5

(Not including warm up sets)

Superset One:

A. Goblet Squats

2×12

B. Box Jumps

2×8

Superset Two:

A. Dumbbell Step Ups

3×8 each leg

B. Seated Leg Curls

3×15

Superset Three:

A. Russian Twists

2×30

B. Hanging Leg Raises

2×15-20

Finisher:

Weighted Planks

2×60 seconds

Thrud Workout: Massive Valkyrie Bench Press

Warm Up: 

10-20 Minute Incline Walk

Workout:

Bench Press

5×5

(Not including warm up sets)

Incline Dumbbell Press

3×12, 10, 8

Superset One:

A. Dumbbell Chest Flys

3×10-15

B. Single Arm Dumbbell Row

3×8-12

Superset Three:

A. Rope Pushdowns

3×10-15

B. Kneeling Cable Crunches

3×15-20

Finisher:

Skull Crushers

3×10

Thrud Workout: Völundr Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Völundr Circuit Test: Complete 3 Rounds for Time

Kettlebell Windmill x 6

Goblet Squat x 8

Kettlebell Swing x 12

Medicine Ball Slam x 10

Weighted Sled Pull x 20 feet

Bodyweight Row x 10

Thrud Workout: Massive Valkyrie Deadlift

Warm Up: 

10-20 Minute Incline Walk

Workout:

Deadlift

5×5

(Not including warm up sets)

Weighted Pull Ups

3×5-15

Superset One:

A. Cable Pull Through

3×10-15

B. Kettlebell Suitcase Carry

3×50 feet

Superset Three:

A. Face Pulls

3×10-15

B. Medicine Ball Side Slam

3×8-12

Finisher:

Deficit Deadlifts

2×8

Thrud Workout: Massive Valkyrie Overhead Press

Warm Up: 

10-20 Minute Incline Walk

Workout:

Overhead Press

5×5

(Not including warm up sets)

Chin Ups

3×8-12

Superset One:

A. Seated Dumbbell Shoulder Press

3×10-15

B. Preacher Curls

3×8-12

Superset Three:

A. Close Grip Push Ups

3×10-15

B. Hammer Curls

3×10 each arm

Finisher:

Front/Lateral/Rear Raises

3×21 (7 reps each)

Thrud Workout: Optional Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Thrud Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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