Number of Rounds: 4
Timed Parameters: Each movement is performed for 45 seconds followed by 15 seconds of rest.
Battle
- Dumbbell Movement 1: Squat to Press
- Bodyweight Movement 2: Pike Push-Ups or Light Dumbbell Shoulder Press
- Dumbbell Movement 3: Renegade Rows
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Cardio (based on d20 roll):
- 1-5: High Knees
- 6-10: Mountain Climbers
- 11-16: Burpees
- 17-20: Rest
SideQuest
- Challenge: For an extra challenge, increase the weight for the Squat to Press and add a push-up to each Renegade Row repetition.
- Repetition Goal: Aim for maximum reps while maintaining form—focus on fluid motion and proper technique throughout each set.
Skill Notes
- Squat to Press: Start with a dumbbell in each hand at shoulder height. Perform a squat, keeping your back straight and knees behind your toes. As you rise, transition into a press by extending your arms overhead. This is great for engaging multiple muscle groups simultaneously.
- Pike Push-Ups: Begin in a pike position (like a downward dog in yoga) with your feet and hands on the floor. Bend your elbows to lower your head towards the floor, then push back up. This variation focuses more intensely on the shoulders.
- Renegade Rows: Begin in a plank position with a dumbbell in each hand. Row one dumbbell up to your side while stabilizing your body with the other arm, then switch sides. Keep your hips as square to the ground as possible to engage your core.
- High Knees: Run in place, bringing your knees up towards your chest as high as possible. This cardio movement is excellent for engaging your core and improving overall agility.
- Mountain Climbers: Start in a plank and alternate driving your knees towards your chest at a rapid pace. This cardio challenges your core, arms, and legs.
- Burpees: Start standing, drop into a squat with your hands on the ground, kick your feet back into a plank position, perform a push-up, then jump back to your feet and leap into the air. This full-body exercise enhances strength and endurance.