Categories
Run Training Savage Anywhere WOD

“Let’s Get Savage” Race Simulation (10 of 14)

“This makes my arms feel exactly like they do on race day.” -Chris Stangle

Equipment version:
10 (Race) / 6 (Blitz) Rounds:

  • 800 meter run
  • 10 pull-ups
  • 10 alternating bicep curls (each side)
  • 10 bent over rows

No equipment version:
10 (Race) / 6 (Blitz) Rounds:

  • 800 meter run
  • 45 seconds low plank
  • 10 odd-object squat cleans
  • 10 odd-object bent over rows

Runfluent provides professional Gait Analysis and customized goal driven run programming at an affordable cost. Contact Chris to learn more, Runfluentcoach [at] gmail.com.

Source: https://savagerace.com/savage-anywhere-workouts/

Categories
Conditioning Savage Anywhere WOD

“Steady Betty” (9 of 14)

This exercise is the same for Race and Blitz.

Workout:
4 Rounds (20:00 Total)

Completed all movements with a dumbbell or pack.

Mobility:

Source: https://savagerace.com/savage-anywhere-workouts/

Categories
Conditioning Run Training Savage Anywhere WOD

“Strict Nicole” (8 of 14)

This challenge is the same for Race and Blitz challenges.

AMRAP 20:

  • 400 Meter Run
  • Max Strict Pull-Ups

AMRAP 20 (No Equipment Version):

Source: https://savagerace.com/savage-anywhere-workouts/

Categories
Conditioning Savage Anywhere WOD

“Uncle Larry” (7 of 14)

With a loaded ruck (30/20#):

  • Go up and down a flight of stairs for 15 minutes.
  • Do one pushup at the bottom of each flight of stairs. (1 push up / 16 stairs)
    • Bonus: 10 weighted push-ups
  • Rest for 3 minutes.

Then, remove your ruck and…
EMOM 8:

  • 50 yard sprints (25 yd down/back)

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.

Source: https://savagerace.com/savage-anywhere-workouts/

Categories
Run Training Savage Anywhere WOD

“Woodsy’s Fartlek Run” (6 of 14)

Warmup:

  • Jog of 10-15min

4 rounds (Blitz), 8 rounds (Race):

  • 3 minute pickups at 10k race pace.
  • 1 min “rest” by slowly jogging or walking.

Cool down:

  • Jog 5-10min

Strength: (not scored)
With a six pack of your favorite beer:

  • Open with authority.
  • 12oz curl (each subsequent curl should reduce at least one ounce).
  • When empty repeat 6 times.

Source: https://savagerace.com/savage-anywhere-workouts/