Battle Structure
• Type: Station-based circuit
• Stations: 5 stations, 3 rounds with 1-minute rest between rounds. Add :15 sec rest between stations.
• Goal: Spend 1 minute at each station, completing 15 reps minimum per station.
Battle Movements
1. Labyrinth Leaps (Box Jumps, Step-Ups or Chair Jumps)
2. Maze March (Walking Lunges with Dumbbells)
3. Minotaur Stomps (Goblet Squats)
4. Horns Up (Dumbbell Deadlifts)
5. Charge (High Knees or March in Place, knees high as possible)
Challenge Weight
• Maze March: 25-35 lbs dumbbells
• Minotaur Stomps: 40-50 lbs dumbbell or kettlebell
SideQuest
• Labyrinth Master: If you maintain over 15 reps at any station, add 5 seconds of rest between stations.
• Weighted Charge: Slow down and hold a pair of heavy dumbbells to your chest as you march in the Charge station.
D20 Roll after each round (roll affects next round only):
• 1-5: Increase reps for Labyrinth Leaps by 5.
• 6-10: Add a pulse at the bottom of each Goblet Squat.
• 11-15: Reduce High Knees by 10 seconds.
• 16-20: Skip Walking Lunges for the next round.
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
• Labyrinth Leaps (Box Jumps or Chair Jumps): Focus on soft landings and jumping with both feet. Alternative: Step-ups for reduced impact.
• Maze March (Walking Lunges with Dumbbells): Keep your torso upright and take large steps, lowering until your back knee nearly touches the ground. Alternative: Static lunges if space is limited.
• Minotaur Stomps (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.
• Horns Up (Dumbbell Deadlifts): Keep your back straight, hinge at the hips, and lower the dumbbells to mid-shin. Alternative: Romanian deadlifts with a lighter weight.
• Charge (High Knees): Run in place, lifting your knees as high as possible. Alternative: March in place for lower intensity.