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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. TravisStoetzel.com
Depending on how high your fitness level is, you'll be able to attempt the triset multiple times to score more points as long as you are able to make it back around to the triset within the allowed 30 min time limit. It's all-apart of the challenge. The better you're prepared, the higher your score will be! TravisStoetzel.com 30 Min Warrior Race Challenge: Score Keeping Bodyweight Score = Deadlift Weight (Advanced Athletes will use 1.5 Bodyweight) Total Score of Reps Completed from The Bodyweight Tri-Set (Push Ups + Squats + Pull Ups) ***If Recline Rows used for regression to Pull Ups, only .5 points are given for each rep) Total Tri-Set Score / Bodyweight = FINAL SCORE Example: DL = 175 Tri-Set Score (60) + (300) + (200) = 560 SCORE = 560 / 175= 3.2 Your goal is to RAISE your score overtime.
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Travis Stoetzel is a hardcore and aggressive strength coach located ...

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