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
- Krag's Dodge (High Knees, 30 seconds)
- Rogue Strike (Jumping Lunges, 12 reps per leg)
- Shadow Step (Mountain Climbers, 40 reps)
- Backstab (Burpees, 10 reps)
- 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.