Savage Race - Savage Anywhere Rhino Challenge - Workout 1
Savage Anywhere Q3 2021
Rhino Challenge
Rhino 1 – Sticks and Stones
5 Rounds for Time
20 Candlestick Presses
20 Alt DB Burpee Lunges
20 HR Push Ups
Recommended weights:
Advanced: M: 45-50lb W: 30-35lb
Scaled: M: 30-35lb W: 15-20lb
At ‘go’ the athlete begins with 20 Candlestick Presses. Lying flat on the ground face up, arms extended straight with palms down by your side and knees locked out, lift both legs off the ground until they are over the face before extending the hips and pressing the heels vertical to reach as full of an extension as possible before lowering the hips and legs to the start position. Scaled version is to roll the knees up to the chest from the start position before extending the hips and heels as straight as possible.
After 20 reps are completed, the athlete begins 20 Alt DB Burpee Lunges. With dumbbells on the ground parallel, just outside of hip width, begin the burpee movement by grabbing the dumbbells and extending the legs backwards until the chest is touching the ground. Athlete can hop up or step up to the standing position while holding on to the dumbbells before starting two (2) lunges, one left and one right. Lunges can be with dumbbells in the hanging position or the athlete can clean the dumbbells to the front rack position. Once the two lunges are complete, the athlete begins the next burpee in the same manner for a total of twenty reps (twenty burpees total, forty lunges total-twenty each leg).
Final movement is the hand release push up. From the push up plank position, arms extended and body straight, athlete lowers to the floor for a complete stop while releasing the hands from the floor before pushing back up to the fully extended push up plank position. Once twenty reps are complete the athlete continues until all five rounds are finished. Score is time.