Type: 3x 4-minute AMRAPs with 2-minute rest between each AMRAP
Goal: Complete as many rounds as possible within each 4-minute segment.
Battle Movements
Hammer Strikes (Goblet Squats, 15 reps)
Forge Walk (Walking Lunges, 10 reps each side)
Mine Shovel (Deadlifts, 12 reps)
Dwarven Dash (High Knees, 30 seconds)
Challenge Weight
Hammer Strikes: 40-50 lbs dumbbell or kettlebell
Mine Shovel: 30-40 lbs dumbbells
SideQuest
Forge Master: If you complete 4 rounds within any AMRAP, add 30 seconds to your rest period before the next AMRAP.
D20 Roll (after the first completed AMRAP, affects the next AMRAP only)
1-5: Add 5 reps to Hammer Strikes.
6-10: Add a pulse at the bottom of each Walking Lunge.
11-15: Reduce the reps for Deadlifts by 3.
16-20: Skip the next set of High Knees.
End of Battle
Cooldown: Perform deep stretches focusing on quads, hamstrings, and glutes with standing quad stretches, seated hamstring stretches, and pigeon pose.
Skill Notes
Hammer Strikes (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.
Forge Walk (Walking Lunges): Keep your torso upright and take large steps, lowering until your back knee nearly touches the ground. Alternative: Static lunges if space is limited.
Mine Shovel (Deadlifts): Keep your back straight, hinge at the hips, and lower the dumbbells to mid-shin. Alternative: Romanian deadlifts with a lighter weight.
Dwarven Dash (High Knees): Run in place, lifting your knees as high as possible. Alternative: March in place for lower intensity.
