This challenge is the same for Race and Blitz challenges.
AMRAP 20:
- 400 Meter Run
- Max Strict Pull-Ups
AMRAP 20 (No Equipment Version):
- 400 Meter Run
- 20 Jumping Lunges
This challenge is the same for Race and Blitz challenges.
AMRAP 20:
AMRAP 20 (No Equipment Version):
With a loaded ruck (30/20#):
Then, remove your ruck and…
EMOM 8:
½ mile cooldown walk/jog/bike (ruck optional)
//Sam’s notes: If you don’t have access to a flight of stairs do step ups onto a bench, curb, box, stool, or find a very steep hill. Do ruck pushup after every 20 step ups.
Warmup:
4 rounds (Blitz), 8 rounds (Race):
Cool down:
Strength: (not scored)
With a six pack of your favorite beer:
This workout is the same for Blitz or Race. The workout lasts 30 minutes, including rest time. On each 5 minute mark start a new round (i.e. 0, 5, 10, 15, 20, 25) and use remaining time between rounds for rest.
Workout:
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
Workout (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Weighted Back Pack(Ruck):
15 Pushups
15m Walking Lunge
400m Run or swift walk
//Sam’s notes: You can use any backpack and weight. I recommend and use GORUCK 20L Rucker and Ruck Plate.
Do all exercises in the order shown below. (Footwork + Single Leg + Core) is 1 round.
Do 1 round for Blitz. Do 2 rounds for Race.
Rest as needed. Scale all movements to your ability. Post results to Savage Syndicate (optional).
All of the movements for this workout are explained in the video.
Do all of these consecutively while standing on one foot, then switch feet and repeat the entire series on the other foot. If you lose balance, just quickly regain and keep going. Try to go through the whole series without letting your second foot touch down!
If you have to break and rest, just continue from where you left off.