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Golem's Core Forge
Andrew Deutsch
Battle Structure
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Type: Rounds
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Duration: 4 rounds
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Goal: Complete all 4 rounds.
Battle Movements
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Earthquake Crunches (Russian Twists, 30 total reps)
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Stone Lift (Weighted Sit-Ups, 12 reps)
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Golem March (Plank with Alternating Knee to Elbow, 10 reps per side)
Challenge Weight
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Earthquake Crunches: Use a 10-15 lbs medicine ball or DB.
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Stone Lift: Use a 20-25 lbs plate or dumbbell.
SideQuest
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Core Stability Test: After completing 2 rounds, hold a side plank for 30 seconds on each side to test your core endurance.
D20 Roll
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1-5: Add 5 more reps per side for Earthquake Crunches (increased difficulty).
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6-10: Increase the weight by 5 lbs for Stone Lift.
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11-15: Reduce the number of Golem March reps to 8 per side (slight recovery).
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16-20: Remove weights for Stone Lift in the next round (benefit by reducing strain).
End of Battle
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Cooldown: Perform a series of core stretches including cat-cow stretches for the back and cobra pose for the abdominal stretching.
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