Battle Structure
• Type: 4x 4-minute EMOMs with 1-minute rest between each EMOM
• Goal: Complete the prescribed reps each minute, transitioning quickly between exercises.
Battle Movements
1. Elven Leaps (Box Jumps or Chair Jumps, 12 reps)
2. Forest Steps (Walking Lunges, 10 reps each side)
3. Bow Stance (Single-Leg Deadlifts, 10 reps each side)
4. Swift Feet (High Knees, 30 seconds)
Challenge Weight
• Forest Steps: 25-35 lbs dumbbells
• Bow Stance: 20-30 lbs dumbbells
SideQuest
• Elven Strength: If you complete three rounds in any 4 minute block, increase the weight.
D20 Roll
• 1-5: Add 5 reps to Elven Leaps.
• 6-10: Add a pulse at the bottom of each Forest Step lunge.
• 11-15: Reduce the reps for Bow Stance by 2 per side.
• 16-20: Skip the next set of Swift Feet.
End of Battle
• Cooldown: Perform stretches focusing on the legs and lower back with standing quad stretches, seated hamstring stretches, and pigeon pose.
Skill Notes
• Elven Leaps (Box Jumps or Chair Jumps): Focus on soft landings and jumping with both feet. Alternative: Step-ups for reduced impact.
• Forest Steps (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.
• Bow Stance (Single-Leg Deadlifts): Keep your back straight, hinge at the hips, and lower the dumbbells to mid-shin. Alternative: Romanian deadlifts with a lighter weight.
• Swift Feet (High Knees): Run in place, lifting your knees as high as possible. Alternative: March in place for lower intensity.
