Knight's Quest

Knight's Quest

Battle Structure

  • Type: 4 Rounds for Time
  • Goal: Complete all rounds in under 18 minutes.

Battle Movements

  • Castle Gate Lifts (Squats, 20 reps)
  • Moat Leaps (Box Jumps or Step-Ups using a sturdy chair, 15 reps)
  • Dragon Dashes (Lunges, 10 reps per leg)

Challenge Weight

  • Castle Gate Lifts: 30-40 lbs
  • Dragon Dashes: Hold 15-25 lbs dumbbells at sides


  • Squire's Trial: Every round, alternate the lead leg in Lunges for extra balance training.

D20 Roll

  • 1-5: Increase Moat Leaps by 5 reps.
  • 6-10: Add a pulse at the bottom of each Squat.
  • 11-15: Hold weights for Moat Leaps.
  • 16-20: Reduce Lunges to 8 reps per leg for speed.

End of Battle

  • Cooldown: Perform deep glute stretches and calf stretches to recover from the jumps and squats.
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