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. Silent Arrows (Russian Twists x 20 reps)
2. Stealth Crawls (Bear Crawls x 20 steps)
3. Forest Leap (Broad Jumps x 8 reps)
4. Ranger’s Climb (Plank with Shoulder Taps x 20 taps)
Challenge Weight
• Silent Arrows: 15-20 lbs dumbbell or medicine ball
SideQuest
• Stealth Mode: If you complete all reps within 45 seconds, use the remaining time to hold a hollow body hold for the last 15 seconds of the minute.
D20 Roll
• 1-5: Add 5 reps to Silent Arrows.
• 6-10: Increase the steps for Stealth Crawls by 10.
• 11-15: Reduce the reps for Forest Leap by 2.
• 16-20: Skip the next set of Ranger’s Climb.
End of Battle
• Cooldown: Perform stretches focusing on the core and legs with cobra pose, seated forward bends, and standing quad stretches.
Skill Notes
• Silent Arrows (Russian Twists): Sit with your torso at a 45-degree angle, holding the weight with both hands. Twist from side to side, tapping the weight on the floor each time. Alternative: Use no weight and clasp hands together.
• Stealth Crawls (Bear Crawls): Start on all fours, lift your knees slightly off the ground, and move forward by alternating opposite hand and foot. Alternative: Perform on knees for reduced intensity.
• Forest Leap (Broad Jumps): Stand with feet shoulder-width apart, squat down, and jump forward as far as possible, landing softly. Alternative: Perform standing long jumps with a smaller distance.
• Ranger’s Climb (Plank with Shoulder Taps): Start in a plank position, lift one hand to tap the opposite shoulder while maintaining balance. Alternative: Perform on knees to reduce difficulty.
