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
Conditioning Savage Anywhere WOD

“SeaWorld” (5 of 14)

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.


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

Categories
Conditioning Savage Anywhere WOD

“One Leg Wonder” (4 of 14)

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.


Footwork series:

  • 2 mile run/walk/row/ruck
  • 3 min High Knees
  • 4 min Jump Rope (just do the action without rope if you don’t have one)

Single Leg series:

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!

  • 60s balance with eyes closed
  • 10x calf raise
  • 10x pistol squat (whether its 2” or full deep squat, go as far as you can with max effort)
  • 10x Drinking Bird (single leg toe touch)
  • 10x walkout with pushup
  • 10x calf raise
  • 100x arm circles, 2’ circles

Core Series:

If you have to break and rest, just continue from where you left off.


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

Categories
Conditioning Savage Anywhere WOD

“Deck of Cards” (3 of 14)

Challenge 3 is the same for Race and Blitz.

10:00 to 30:00 minute conditioning warm up
Pick your own warm-up distance and duration, based on your fitness levelChoose from running, swift walk, rower, cycling, or ruck.
Get your heart rate up to a moderate level (breathing heavy, starting to sweat, etc)

Then…

“Deck of Cards”:
Spades – DB Goblet Squats -or- Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Diamonds – Sit-Ups
Hearts – Hand-release pushups

*Deck of Cards Explanation Video

* Adjust video movements to the movements listed above
* Finish every card in the deck. Number of reps equals number on card. Face cards are 10 reps. Ignore Jokers.


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

Categories
Conditioning Savage Anywhere WOD

“Palace” (1 of 14)

Challenge 1 is the same for Race and Blitz.

Workout (Equipment Version)
AMRAP 6:      (AMRAP 6: = As many rounds as possible in 6 minutes)
Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round


Workout (No equipment version)
AMRAP 6:
Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round

*Video on Odd-Object Addition


//Sam’s notes:
You can use any backpack for this. If you are interested in ruck training, Sam uses and recommends GORUCK 20L Rucker and Ruck Plate.

If you can’t do double-unders yet, do 3X as many single-unders (so, 60), or tuck jumps instead.


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