Samurai Strike

Samurai Strike

Battle Structure

  • Type: EMOM (Every Minute on the Minute)
  • Duration: 18 minutes
  • Goal: Complete the prescribed reps each minute, the rest of the minute is for rest. If you go beyond :45 seconds to do the required reps, drop a rep or two.

Battle Movements

  1. Katana Swings (Dumbbell Swings, 15 reps)
  2. Shield Blocks (Push-Ups, 12 reps)
  3. Bow Pulls (Bent-Over Rows, 10 reps each side)

Challenge Weight

  • Katana Swings: 20-30 lbs dumbbells
  • Bow Pulls: 25-35 lbs dumbbells


  • Samurai Endurance: If you complete all reps within 45 seconds, use the remaining time to hold a plank for the last 15 seconds of the minute.

D20 Roll (roll after Bow Pulls and it will affect the next round of movements only)

  • 1-5: Add 5 reps to Shield Blocks.
  • 6-10: Increase the weight by 5 lbs for Katana Swings.
  • 11-15: Reduce the reps for Bow Pulls by 2 per side.
  • 16-20: Skip the next set of Shield Blocks.

End of Battle

  • Cooldown: Stretch focusing on shoulders, back, and chest with arm-across-chest stretches, overhead tricep stretches, and child's pose.

Skill Notes

  • Katana Swings (Dumbbell Swings): Use your hips to drive the movement, keeping your arms secondary. Alternative: Use a kettlebell if available.
  • Shield Blocks (Push-Ups): Maintain a straight line from head to heels, lowering until elbows are at 90 degrees. Alternative: Knee push-ups for reduced intensity.
  • Bow Pulls (Bent-Over Rows): Bend at the hips with a straight back, pulling the dumbbell to your hip. Alternative: Use resistance bands if dumbbells are not available.
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