This exercise is the same for Race and Blitz.
Workout:
4 Rounds (20:00 Total)
Completed all movements with a dumbbell or pack.
Mobility:
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.