Ragnarök doesn't pace itself. This is a full-body strength and striking workout built around push-ups, squats, punches, and side kicks, each pair of exercises separated by a 20-count hold that keeps the body working between efforts rather than shutting down. The structure is end-to-end loading: there is no movement in this workout that is not asking something from the muscles currently doing the most.

Push-ups into a plank hold means the chest and shoulders finish their work and then hold the position those muscles just produced. Squats into a hold at the bottom means the quads and glutes are still contracting at the point of maximum mechanical disadvantage when the hold begins. Punches generate rapid shoulder flexion and thoracic rotation, and the hold that follows asks the body to stabilize after 20 reps of rotational momentum. Side kicks are a hip abductor and hip flexor demand with a balance challenge built in - each kick requires the standing leg to stabilize the entire body while the kicking leg drives outward with extension. The final hold is a standing isometric at the end of everything: legs spent from squats and kicks, upper body taxed from push-ups and punches, and nowhere left to coast.

On punches, rotate from the torso rather than just extending the arm - the power and the conditioning value both come from the shoulder and thoracic rotation, not the reach. On side kicks, chamber the knee before extending - a kick thrown straight from the hip without chambering loses both force and hip flexor engagement.

The end of everything is also where the work gets done.

Make it much harder: Add a push-up to every squat rep on the way up - drop to a plank, push up, return to standing - and perform all holds 5 counts longer.

Make it easier: Replace push-ups with incline push-ups against a wall or surface, reduce kick height to a comfortable range, and cut holds to 10 counts.