Type: 3x 6-minute AMRAPs with 2-minute rest between each AMRAP
Goal: Complete as many rounds as possible within each 6-minute segment.
Battle Movements
Battle Axe Swings (Kettlebell Swings, 15 reps)
Shield Charge (Burpees, 10 reps)
Warrior Lunges (Dumbbell Lunges, 12 reps each side)
Battle Roar (Jump Squats, 10 reps)
Challenge Weight
Battle Axe Swings: 20-30 lbs kettlebell
Warrior Lunges: 25-35 lbs dumbbells
SideQuest
Warrior's Endurance: If you complete 3 rounds within any AMRAP, add an extra 30 seconds of rest before the next AMRAP.
D20 Roll after each completed AMRAP, affects next AMRAP only.
1-5: Add 5 reps to Battle Axe Swings.
6-10: Add a 2nd Pushup to each Shield Charge burpee.
11-15: Reduce the number of Warrior Lunges by 3 reps per side.
16-20: Skip the Jump Squats in the next AMRAP.
End of Battle
Cooldown: Stretch focusing on the hamstrings, quads, and lower back with forward bends, quad stretches, and child's pose.
Skill Notes
Battle Axe Swings (Kettlebell Swings): Use your hips to power the swing, keeping your arms relaxed. Alternative: Use a dumbbell if no kettlebell is available.
Shield Charge (Burpees): Perform a standard burpee, ensuring a full push-up at the bottom and a jump at the top. Alternative: Step back instead of jumping back to a plank.
Warrior Lunges (Dumbbell Lunges): Keep your torso upright and take large steps, lowering until your back knee nearly touches the ground. Alternative: Perform without weights.
Battle Roar (Jump Squats): Squat down and then explode upward, jumping as high as possible. Alternative: Perform regular squats without the jump.
