The map showed a crumbling fortress half-swallowed by the hillside. Your contact said the relic was somewhere inside — past the collapsed gate, past the flooded lower corridor, somewhere in the dark.
You check your pack, adjust your grip, and step through the threshold. The air smells like old stone and something older.
You have 15 minutes before the next patrol.
The Quest
AMRAP 15 Minutes
Complete as many rounds as possible in 15 minutes. Rest when you need to — but the clock keeps moving.
- 10 Goblet Squats
- 10 Bent-Over Dumbbell Rows (each arm)
- 10 Push-Ups
- 10 Dumbbell Romanian Deadlifts (each arm)
- 10 Mountain Climbers (each leg)
Score: Total rounds completed + any additional reps when the clock stops.
Coaching Notes
Goblet Squat
Hold one dumbbell vertically at chest height, elbows pointed down. Feet shoulder-width apart. Squat until your elbows touch the inside of your knees — that’s full depth. Drive through your heels to stand. Keep your chest up the whole way down; if it collapses forward, lighten the load.
🔎 Search YouTube: “goblet squat dumbbell”
Bent-Over Dumbbell Row
Hinge at the hips until your torso is roughly parallel to the floor — back flat, soft bend in the knees. Let the dumbbell hang, then drive your elbow straight back toward your hip. Squeeze at the top. Complete all reps on one arm, then switch. Don’t let your torso rotate to help you lift; the power comes from your back, not your momentum.
🔎 Search YouTube: “dumbbell single arm bent over row”
Push-Up
Hands slightly wider than your shoulders. Body forms one rigid line from heel to crown — hips can’t sag or pike up. Lower your chest to the floor, then press back up. If full push-ups aren’t there yet, drop to your knees and maintain the same rigid line with a shorter lever. That’s not a modification — it’s the right tool for where you are right now.
🔎 Search YouTube: “push up form tutorial”
Dumbbell Romanian Deadlift (Single Arm)
Stand with feet hip-width apart, holding one dumbbell in front of your thigh. Hinge at the hip, letting the dumbbell track close to your leg as it lowers. You’re looking for a hamstring stretch — not a rounded back. Drive your hips forward to return to standing. Complete all reps on one side, then switch. Keep a soft bend in the knee throughout.
🔎 Search YouTube: “single arm dumbbell Romanian deadlift”
Mountain Climbers
Start in a push-up plank — arms extended, body straight. Drive one knee toward your chest, then switch in a controlled alternating rhythm. Count each leg as one rep. Keep your hips level and down; they want to ride up. In this workout, don’t sprint them — use this movement to get your breathing back under control before the next round starts.
🔎 Search YouTube: “mountain climbers proper form”
Scaling & Difficulty
⚔️ Apprentice
Reduce reps to 5 per movement. Substitute knee push-ups. Use the lightest dumbbells that still feel like work. Rest as much as you need between movements. Your goal is to complete 2 full rounds — not to beat the clock.
🗡️ Adventurer
Rx as written. Pick a weight that makes rounds 3 and 4 genuinely hard. Target 3–4 complete rounds. Keep rest short — 10–15 seconds between movements, 20–30 seconds between full rounds.
🏹 Champion
Go heavier on squats and rows. Add 5 burpees at the end of each round as a bonus. Target 5+ rounds. If you finish comfortably under 12 minutes, you need more weight.
Strategy
Don’t sprint the first round. The squat-to-row-to-push-up sequence accumulates fast, and if you go out hot you’ll be staring at the ceiling by round 2. Set a pace you think is too easy — then hold it. The mountain climbers at the end of each round are built-in active recovery if you intentionally slow them down. Use that time to get your breathing back. The goal here isn’t to red-line; it’s to keep moving for the full 15 minutes.
If you need to rest, do it between movements, not in the middle of a set. Stopping mid-set breaks your rhythm and costs more time than a clean break at the transition would.
