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Breakdown of The 30 Min Warrior Run
Challenge
With a continuous running clock, you will begin with:
(Strength)
1A) Barbell Deadlift x Bodyweight OR DL x 1.5 BW (Advanced Athletes) x 10
This first part is to test a person's strength and since this challenge / mud run
race specific, one only has to lift their bodyweight x 10 reps. If a person is more
advanced, they can choose to use 1.5 x their BW. The deadlift is by far one of
the best lifts to train for strength, which is why it’s been placed first within this
challenge.
(Power)
2A) Burpee Broad Jump x 25 yards
The Burpee Broad Jump is a perfect movement to test full body power. You will
perform a burpee and then broad jump. The athlete is done as soon as the cover
25 total yards.
(Endurance / Strength Cardio)
3A) Run 400m
After the combination of Deadlifts and Burpee Broad Jumps, your heart rate will
be sky high so in this case, a 400m will still serve as a good test of endurance
even though it's not that far of a distance. In most challenge races, you have
running sections that will last longer then 400m but the way this part of the
challenge is specific to challenge races is via the transitions between running and
strength movements (obstacles). In a race you'll be switching between running
and obstacles that will require strength and athleticism, so the combo of the
deadlifts, burpee broad jumps, and the 400m is perfect.
(Bodyweight Strength)
4A) Pull Ups x max in 60 secs
***Or Recline Rows x max in 60 secs – Each rep is only worth .5 point
4B) Squats x max in 60 secs
4C) Push Ups x max in 60 secs
After you finish the 400m run, you get 60 secs at each bodyweight station with
ZERO rest in between. This is where you will score your points so every rep on
this section counts.
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