Type: 3x 5-minute AMRAPs with 1-minute rest between each AMRAP
Goal: Complete as many rounds as possible within each 5-minute segment.
Battle Movements
Hammer Strikes (Dumbbell Overhead Press, 10 reps)
Titan Pulls (Pull-Ups or Towel Rows, 8 reps)
Anvil Punches (Push-Ups, 12 reps)
Forge Swings (Tricep Dips using a chair, 15 reps)
Challenge Weight
Hammer Strikes: 25-35 lbs dumbbells
SideQuest
Forge Master: If you complete more than 3 rounds in any AMRAP, add 10 seconds to your rest period between AMRAPs.
D20 Roll after Each Completed Round, Affects Next Round Only
1-5: Increase reps for Hammer Strikes by 5 (more challenging).
6-10: Add a 5-second hold at the top of each Pull-Up.
11-15: Reduce reps for Anvil Punches by 3.
16-20: Skip Tricep Dips for the next AMRAP (benefit by reducing strain).
End of Battle
Cooldown: Stretch focusing on the shoulders, triceps, and chest with arm-across-chest stretches, overhead tricep stretches, and chest openers.
Skill Notes
Hammer Strikes (Dumbbell Overhead Press): Keep your core tight and press dumbbells from shoulder height to overhead, avoiding arching your back. Alternative: Use one dumbbell if needed.
Titan Pulls (Pull-Ups or Towel Rows): Grip the bar or towel securely, pulling yourself up until your chin is over the bar. Alternative: Bent-over dumbbell rows if no pull-up bar.
Anvil Punches (Push-Ups): Maintain a straight line from head to heels, lowering until elbows are at 90 degrees. Alternative: Knee push-ups for reduced intensity.
Forge Swings (Tricep Dips): Using a chair, lower yourself until elbows are at 90 degrees, then press back up. Alternative: Perform on the floor with bent knees.
