The 2018 World’s Strongest Man (WSM) champ Hafthor Björnsson returned to the pro strongman circuit after a four-year hiatus at the 2024 Arnold Strongman Classic (ASC), securing a fourth-place finish. He has since been prepping for his next major competition — the 2024 Strongest Man on Earth (SMOE).
In a YouTube video published on July 21, 2024, Björnsson shared an inside look at his push-day workout, prioritizing movements that have traditionally been a challenge for him.
Hafthor Björnsson’s Push Workout
Here is a snapshot of the high-volume training session:
Incline Log Press
Monster Dumbbell
Flat Dumbbell Bench Press
Training for Shaw Classic has not been easy.
Check out the video below:
[Related: Strongwoman Sandra Bradley Becomes First Woman to Lift the 154-Kilogram Fullsterkur Stone]
Incline Log Press
During the off-season, Björnsson focused on heavy compound movements like squats, deadlifts, cleans, log lifts, and Atlas stones. Now, he is adjusting his training program to prioritize his lower back health, ensuring he can maintain his strength gains while mitigating risk of injury.
Björnsson performed the log press on an incline bench in a squat rack with safety straps:
62 kilograms (137 pounds) x 3
82 kilograms (180 pounds) x 4
102 kilograms (225 pounds) x 3
122 kilograms (269 pounds) x 3
142 kilograms (313 pounds) x 3
155 kilograms (342 pounds) x 6 — Two sets
Björnsson prioritized full range of motion, touching the log to his chest with each rep to mimic the strongman log press event.
Axle Press
The log lift and axle press comprise the overhead medley, the second event at the 2024 SMOE.
61 kilograms (135 pounds) x 5
111 kilograms (245 pounds) x 5
131 kilograms (290 pounds) x 3
146 kilograms (322 pounds) x 3, 6 — Two sets
Turning 36 this November, Björnsson is adapting his training to accommodate the natural changes in his body’s recovery rate. While he followed a two-day on, one-day off schedule in his 20s, he now prioritizes rest and recovery with a pattern of two training days, two rest days, and an extended weekend break.
[Related: 2024 Scotland’s Strongest Man Results]
Monster Dumbbell
The fifth event at the 2024 SMOE is the circus dumbbell overhead medley, conducted in a head-to-head format.
62.5 kilograms (138 pounds) x 2
72.5 kilograms (160 pounds) x 2 — Three sets
Björnsson revealed he’s been dealing with knee inflammation since beginning prep for the 2024 ASC. However, the pain has subsided, allowing him to ramp up his training intensity.
Flat Dumbbell Bench Press
Björnsson performed eight bench press reps with 120-kilogram (265-pound) dumbbells. This accessory lift engages the anterior delts, translating to better performance in push-focused events.
Way Forward
Björnsson hinted at competing at the 2024 Iceland’s Strongest Man (ISM) on August 9-10. He dominated the ISM, securing 10 consecutive titles from 2011 to 2020 before transitioning to professional boxing.
Björnsson will compete at the 2024 SMOE on Aug. 17-18, 2024, in Loveland, CO, where he will face a stacked lineup that includes the reigning WSM champ Tom Stoltman, former WSM champions Mitchell Hooper and Oleksii Novikov, and two-time Shaw Classic winner Trey Mitchell.
Björnsson will conclude the 2024 season at the 2024 Rogue Strongman Invitational on Nov. 9-10, 2024 in Aberdeen, Scotland. It is the first time the comp will be held outside the United States since its debut in 2019.
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Featured image: @thorbjornsson on Instagram
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