Dragon's Lair

Battle Structure

• Type: AMRAP (As Many Rounds As Possible)
• Duration: 18 minutes
• Goal: Complete as many rounds as possible within the 20 minutes. Aim for a minimum of 5 rounds for an optimal challenge.

Battle Movements

1. Fireball Throws (Medicine Ball Slams, 10 reps)
   • Alternatives:
     • Dumbbell: Dumbbell Ground to Overhead
     • Sandbag: Sandbag Overhead Slams
     • Bodyweight: Jumping Squats (simulate the slam motion without equipment by reaching overhead at top of jump)
2. Castle Wall Climbs (Pull-ups, 8 reps)
   • Alternatives:
     • Barbell: Inverted Rows under a secured barbell
     • Bodyweight: Towel Rows (using a sturdy towel over a door)
     • Dumbbell: Bent-over Dumbbell Rows (to simulate climbing)
3. Sword Swings (Kettlebell Swings, 15 reps)
   • Alternatives:
     • Dumbbell: Single-Arm Dumbbell Swings (alternate arms each set)
     • Sandbag: Sandbag Swings
     • Bodyweight: Broad Jumps (simulate the swing motion with a leap)
4. Shield Carry (Farmer's Walk, 30 meters)
   • Alternatives:
     • Barbell: Carry a loaded barbell at the hang position
     • Dumbbell: Traditional Dumbbell Farmer's Walk
     • Bodyweight: Bear Crawl (simulate carrying a heavy load with body strength)

Challenge Weight

• Adjust weights based on the participant's ability to maintain form and ensure challenge intensity.

SideQuest

• Dragon's Breath Survival: After completing every 3 rounds, perform a 40-second plank hold to shield yourself from the dragon’s breath.

D20 Roll

• Roll the D20 at the start of each round to determine a battle modifier:
  • 1-5: Increase the weight of the Sword Swings by 5 lbs.
  • 6-10: Add 5 reps to the Fireball Throws.
  • 11-15: Double the distance of the Shield Carry.
  • 16-20: Gain a "magic shield" — skip the next Dragon's Breath Survival plank.

End of Battle

• Cooldown:
  • Shoulder Stretch: Hold each arm across the body for 30 seconds.
  • Hamstring Stretch: Perform seated forward bends, holding each for 30 seconds.
  • Torso Twists: Perform slow, controlled torso twists for 1 minute to unwind and reflect on the battle.

Coach Notes

• Fireball Throws (Medicine Ball Slams): Start with the ball overhead; slam it down using your entire body, particularly engaging your core and arms. Squat to pick up the ball to protect your back.
• Castle Wall Climbs (Pull-ups): Grip the bar with hands shoulder-width apart. Pull your chest to the bar while keeping your core tight and elbows pointed down. Lower yourself slowly to full extension.
• Sword Swings (Kettlebell Swings): Start with the kettlebell between your legs; use a hip hinge motion to swing the kettlebell to chest height, keeping your back straight and core engaged. Ensure the movement is driven by your hips, not your arms.
• Shield Carry (Farmer's Walk): Hold the weights firmly at your sides. Walk with a tight core and upright posture, looking straight ahead. Move smoothly to keep the weights from swinging.