Orc Fury

Orc Fury

Battle Structure

• Type: 5x 4-minute AMRAPs with 1-minute rest between each AMRAP
• Goal: Complete as many rounds as possible within each 4-minute segment.

Battle Movements

1. Orc Smash (Deadlifts, 10 reps)
2. Battle Roar (Push-Ups, 12 reps)
3. War Hammer Press (Overhead Dumbbell Press, 10 reps)
4. Shield Carry (Farmer’s Walk, 20 meters)
5. Fury Swings (Kettlebell Swings, 15 reps)

Challenge Weight

• Orc Smash: 40-60 lbs dumbbells
• War Hammer Press: 25-35 lbs dumbbells
• Shield Carry: 30-40 lbs dumbbells per hand
• Fury Swings: 20-30 lbs kettlebell


• Orc’s Challenge: If you complete 3 rounds within any AMRAP, add an extra 30 seconds of rest before the next AMRAP.

D20 Roll

• 1-5: Add 5 reps to Battle Roar.
• 6-10: Add a pulse at the bottom of each War Hammer Press.
• 11-15: Reduce the reps for Orc Smash by 3.
• 16-20: Skip the next set of Fury Swings.

End of Battle

• Cooldown: Perform deep stretches focusing on the back, shoulders, and legs with cat-cow stretches, overhead tricep stretches, and seated hamstring stretches.

Skill Notes

• Orc Smash (Deadlifts): Keep your back straight, hinge at the hips, and lower the dumbbells to mid-shin. Alternative: Romanian deadlifts with a lighter weight.
• Battle Roar (Push-Ups): Maintain a straight line from head to heels, lowering until elbows are at 90 degrees. Alternative: Knee push-ups for reduced intensity.
• War Hammer Press (Overhead Dumbbell Press): Keep your core tight and press dumbbells from shoulder height to overhead, avoiding arching your back. Alternative: Use one dumbbell if needed.
• Shield Carry (Farmer’s Walk): Hold the weights firmly at your sides. Walk with a tight core and upright posture, looking straight ahead. Move smoothly to keep the weights from swinging. Alternative: Bear crawl to simulate carrying a heavy load with body strength.
• Fury Swings (Kettlebell Swings): Use your hips to power the swing, keeping your arms secondary. Alternative: Use a dumbbell if no kettlebell is available.
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