Month: March 2020

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
Run Training Savage Anywhere WOD

“Chrissy’s Challenge” (2 of 14)

Chrissy’s Race Challenge:
1 mile warm up run

1 mile, very fast
-20 dumbbell shoulder presses each hand, with weight that will challenge you. (can substitute other heavy object)
-max pull ups to failure

1 mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-0.25 mile heavy object carry

1 mile, very fast
-25 burpees
-50 yard heavy carry with heavy object (eg. farmer carries, zercher carry, etc)

1 mile, very fast
-50 pushups
-100 air squats

1 mile cool down, easy jog

Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run

Chrissy’s Blitz Challenge:
½ mile warm up run

½ mile, very fast
-15 dumbbell shoulder presses, each hand, with weight that will challenge you. (can substitute other heavy object)
-max pull ups to failure

½ mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-0.25 mile heavy object carry

½ mile, very fast
-25 burpees
-50 yard heavy carry with heavy object (eg. farmer carries, zercher carry, etc)

½ mile, very fast
-30 pushups
-60 air squats

1 mile cool down, easy jog

Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run.

//Sam’s notes:
You can always substitute walking, walk-running, or rucking if you prefer, Sam uses and recommends GORUCK 20L Rucker and Ruck Plate.

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)
2 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:
2 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:
2 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:
2 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/