Battle Structure
• Type: 3x 5-minute AMRAPs with 2-minute rest between each AMRAP
• Goal: Complete as many rounds as possible within each 5-minute segment.
Battle Movements
1. Rage Swings (Kettlebell Swings, 12 reps)
2. Axe Chops (Alternating Dumbbell Woodchoppers, 10 reps per side)
3. Shield Bash (Goblet Squats, 15 reps)
4. Battle Charge (Burpees, 8 reps)
Challenge Weight
• Rage Swings: 20-30 lbs kettlebell
• Axe Chops: 15-20 lbs dumbbell
• Shield Bash: 40-50 lbs dumbbell or kettlebell
SideQuest
• Barbarian’s Challenge: If you complete 4 rounds within any AMRAP, add an extra 30 seconds of rest before the next AMRAP.
D20 Roll
• 1-5: Add 5 reps to Battle Charge.
• 6-10: Increase the weight by 5 lbs for Axe Chops.
• 11-15: Reduce the reps for Shield Bash by 3.
• 16-20: Skip the next set of Rage Swings.
End of Battle
• Cooldown: Perform deep stretches focusing on the back, legs, and shoulders with cat-cow stretches, forward bends, and shoulder stretches.
Skill Notes
• Rage Swings (Kettlebell Swings): Use your hips to power the swing, keeping your arms secondary. Alternative: Use a dumbbell if no kettlebell is available.
• Axe Chops (Alternating Dumbbell Woodchoppers): Hold a dumbbell with both hands, twist from your hips and swing the dumbbell from high to low across your body. Alternative: Use a lighter weight or resistance band.
• Shield Bash (Goblet Squats): Hold the weight close to your chest, squat until your thighs are parallel to the ground. Alternative: Bodyweight squats if weight is too challenging.
• Battle Charge (Burpees): Perform a standard burpee, ensuring a full push-up at the bottom and a jump at the top. Alternative: Step back instead of jumping back to a plank.
