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TravisStoetzel.com The 30 Min Warrior Race Challenge: Challenge Lay Out Watch Overview Video HERE 1A) Deadlift x BW OR for advanced athletes - Deadlift x 1.5 BW x 10 2A) Burpee Broad Jump x 25 total yards 3A) 400m Run 4A) 60 sec AMRAP x each: a) Pull Ups (or Recline Rows – worth only .5 point) b) Squats c) Push Ups ***Count Total Reps ***No rest in between sets REPEAT 1A) – 4A) UNTIL 30 MIN TIME LIMIT IS UP
TravisStoetzel.com The 30 Min Warrior Race Challenge: Exercise Descriptions Deadlift: The deadlift will be performed with a traditional barbell. The weight will be loaded according to the athletes weight (round UP to the nearest weight). Athletes that are more advanced can choose to use 1.5 their bodyweight. For movement standards, the barbell starts on the ground and finishes grasped in the hands at mid thigh, with the knees and hips extended. The shoulders must be behind the barbell when viewed from the side. The barbell cannot be bounced. The arms must stay extended as the barbell is lowered to the ground for the rep to count. Pull Up: At the bottom, the Athlete's arms must be fully extended. At the top of the pull-up, the chin must break the horizontal plane of the bar. Dead-hang (strict), kipping, or butterfly pull-ups are all allowed, as long as all the requirements are met.
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