Battle with Krag

Quest Log

Inside the Goblin Tavern, you spot Krag, a notorious rogue goblin known for his agility and cunning. You've heard Krag holds the map to the secret spell's location but won't give it up without a fight. You must use your speed and agility to outmaneuver Krag and extract the map from his hideous and annoying person. Krag has 7 HP. If you manage to reduce his HP to 0, he relinquishes the map, and you proceed to the next adventure.

Character Class

• Rogue: Focus on agility and speed with bodyweight movements and light weights.

Battle Type

• HIIT (Full Body)

Battle Structure

• Type: 5x 4-minute AMRAPs with 1-minute rest between each AMRAP
• Goal: Complete as many rounds as possible within each 4-minute segment, then roll the D20 for damage.

Battle Movements

1. Krag's Dodge (High Knees, 30 seconds)
2. Rogue Strike (Jumping Lunges, 12 reps per leg)
3. Shadow Step (Mountain Climbers, 40 reps)
4. Backstab (Burpees, 10 reps)
5. Agile Flip (Plank Jacks, 20 reps)

Challenging Weight or Rep Count or Timing

• Rogue Strike: Use bodyweight or light dumbbells (5-10 lbs)

SideQuest

• Rogue's Precision: If you complete 4 rounds within any AMRAP, Krag takes an extra 1 HP of damage, rewarding you with an extra 30 seconds of rest before the next AMRAP.

D20 Roll (Damage to Krag. Krag has 7HP total.)

• 1-7: Miss! Krag retaliates, add 6 reps to Shadow Step.
• 8-16: Hit! Do 1 HP of damage to Krag.
• 17-20: Double Damage! Do 2 HP of damage to Krag.

End of Battle Cooldown

• Perform stretches focusing on the legs, core, and shoulders with forward bends, seated twists, and child's pose.

Achievements

• Krag's Bane: Complete more than 4 rounds in any AMRAP.
• Shadow Master: Complete the workout without missing any Rogue Strike reps.
• Rogue's Valor: Use the challenging weight for all movements throughout the workout.

Skill Notes

• Krag's Dodge (High Knees): Run in place, lifting your knees as high as possible. Alternative: March in place for lower intensity.
• Rogue Strike (Jumping Lunges): Jump and switch legs in mid-air, landing softly in a lunge position. Alternative: Perform regular lunges if jumping is too intense.
• Shadow Step (Mountain Climbers): Run in place in a plank position, bringing your knees towards your chest. Alternative: Perform the movement slower for reduced intensity.
• Backstab (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.
• Agile Flip (Plank Jacks): Start in a plank position and jump your feet out to the sides, then back together. Alternative: Step your feet out and in for reduced intensity.