Savage Anywhere: The Rhino Challenge Workouts

Savage Anywhere: The Rhino Challenge
Rhino.01 – “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.

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If you haven’t already, you can follow this link to register. Registered participants will receive a Rhino Challenge shirt and Savage Anywhere medal upon completion, and the completion will count towards Savage Syndicate eligibility.

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Rhino.02 – “Wooly”

Blitz
8 Rounds
.25 mile run
12 RDL (Romanian Dead Lift) 6 left and 6 right
12 Single Arm DB Shoulder to Overhead (one arm only)
50 yd Single Arm DB Overhead Carry (one arm only)
Each Round switch movements for arms (see description and video)
Total Run Distance: 2 miles

Full
.5 mile run
12 RDL (Romanian Dead Lift) 6 left and 6 right
12 Single Arm DB Shoulder to Overhead (one arm only)
50 yd Single Arm DB Overhead Carry (one arm only)
Each Round switch movements for arms (see description and video)
Total Run Distance: 4 miles

Recommended Weights:
Advanced: M: 40-45lb W: 25-30lb
Scaled: M: 30-35lb W: 15-20lb
Romanian Dead Lift Scale: Single DB Straight Legged Deadlifts

At ‘go’ the athlete heads out to the run (.25 mile or .5 mile) and returns to the single dumbbell, kettlebell or weighted object to begin 12 RDL’s, 6 right then 6 left. Athlete begins by standing straight upright with the weight in the right hand, right foot planted on the ground with a slight bend at the knee, then lifting the left foot slightly off the ground, bends forward at the waist, pushing the hips back while maintaining a straight back and tight core, letting the weight follow a natural course downward with the hanging arm until the raised back leg is nearly straight behind, parallel to the ground, hips and shoulders square with the ground. There will be a slight bend in the planted leg that will be maintained throughout the movement. The planted knee should NOT be locked. Tension should be felt in the hamstring and glute of the planted leg. Athlete then reverses the movement until the extended leg’s heel is brought back to the planted leg’s heel. Continue for 6 reps then switch the weight to the other side for 6 more.

Once the RDL’s are completed the athlete will pick up the weight and clean it to the shoulder position and begin 12 single arm shoulder to overhead presses. Movement can be strict or the legs used in a dip and drive manner (push press or push jerk). Once 12 reps are complete the weight is shifted to the other arm where the athlete presses (once) above the head to full extension, elbow locked and weight secured and begins a 50 yd single arm overhead carry. The weight is held overhead throughout the 50 yd walk. NOTE: 12 shoulder to overhead and 50 yd overhead carry are NOT done with both arms every round. Arms and movements are switched each round. After the 50 yd walk, one round is completed and the athlete heads back out to the run for the next round until 8 total rounds are complete. Score is time.

Scaled RDL option: Straight Legged Deadlift. Athlete picks up the single weight and stands fully erect with the weight hanging in the center midline. Movement begins at the waist where the hips are pressed back and the torso hinges downward with the weight lowering straight down toward the ground. NOTE: the knees are not fully locked, but rather a slight bend is held strict throughout the movement. The weight drops to below the knee but not all the way to the ground (unless this is a comfortable tension for the athlete). Stretch tension should be felt in the hamstrings primarily with minimal tension felt in the low back. Once at the bottom of the movement, the athlete slowly reverses and returns to a full upright position, maintaining head up and eyes forward throughout. 6 reps are completed with the weight in one hand and then switched to the other for 6 reps for a total of 12 reps.

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Rhino.03 – “Ajani Joe”

Ajani Joe is a 9 month old Black Rhino who resides at the Cincinnati Zoo.  The name ‘Ajani’ is of African origin and means “he who wins the struggle.”

1 mile run – warm up
5 Rounds
50 yd Dbl DB Farmers Carry
16 Alt DB Renegade Row
12 Heavy DB Thruster
16 Burpee
1 mile run – cool down

Following a one mile warm up run, at ‘go’ the athlete picks up two heavy dumbbells and begins a 50yd out-and-back Farmers Carry.  At the end of the carry, the athlete lays downs the heavy dumbbells and assumes the Renegade Row start position with the lighter dumbbells (see instructional video) and begins 16 alternating Renegade Rows- total of 8 left and 8 right.  After that the athlete picks up the heavier dumbbells, cleans them from ground to shoulder and begins 12 Dbl Dumbbell Thrusters (see instructional video).  Upon completion of the 12 Thrusters, the athlete finishes the round with 16 burpees (chest to ground and hop at the top with arms overhead).  Athlete continues on for a total of 5 rounds and finishes with a 1 mile cool down run.  

Note:  Thruster weight should be heavy.  This will be a struggle under fatigue.  Win the struggle.

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Rhino.04 – “Rhino Ruck”

More and more Savages are incorporating the ruck in their training routines.  Why?  Because it’s so effective.  Rucking adds resistance to the primary muscles used during any athletic event – shoulders, back, quads, glutes, hamstrings and calves and thus develops strength for those muscles without adding bulk.  The result is increased core strength and cardio endurance, both of which are needed for a solid Savage Race performance.  The Ruck will be a staple for every Savage Anywhere regimen so grab your ruck sack or backpack, load it up and hit the road or trail.  If you really dig this kind of training, don’t forget Savage Race offers a Ruck Wave where you can complete a full Savage Race or Savage Blitz, Ruck style. 

Choose your distance:
Blitz Version:    3 miles
Race Version:  6 miles

Ruck or Backpack weight:   30-40lb if you weigh more than 150lbs, 20-30lb if you weigh less than 150lbs

 50 Air Squats at the end of each mile (including the last)

Don’t forget your fluid and nutrition especially in the summer heat.  Monitor your heart rate.  The athlete should not ‘redline’ in this workout but rather remain in Zone 2 – approximately 60%-70% of max heart rate.  Find your target heart rate zone HERE.    

For the optimal rucking experience, Savage Race staff recommends the GORUCK Rucker 3.0 (ref link) and a Ruck Plate.

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Rhino.05 – “Grip n Rip”

Photo: Savage Rig at Savage Race Boston 2021

Anchors Aweigh, Battering Bird, Wheel World, Savage Rig, Colossus, Sawtooth, Twirly Bird, Inversion Therapy, Yank My Chain.  What do these world class obstacles all have in common?  They require super hero-like grip strength.  Without grip strength you will fail these obstacles.  The good news: You can improve your grip strength tremendously with workouts like Rhino 5 ‘Grip -n- Rip’.  This workout has 3 parts and is designed specifically to improve your grip. 

Part 1
21-15-9
Pull Ups
V Ups

Scaled options:
Pull Ups:   Jumping Pull Ups, Ring Rows, Low Bar Pull Ups
V Ups:  Weighted Sit Up

At ‘go’ the athlete performs 21 pull ups and 21 V ups.  Pull ups can be strict, butterfly, kipping or any one of the scaled options and the V ups can be scaled with weighted sit ups.  Once complete, the athlete moves on to complete 15 reps of each before moving on to the final round of 9 of each. 

 3-5 min rest

Part 2

10 Min AMRAP (As Many Rounds As Possible)
5 Rope Ascent
10 Single Leg Glute Bridge (5 Left and 5 Right)
50 Double Under or 100 Single Under

 At ‘go’ the athlete completes 5 rope ascent/descents (see video for standards and modification) before moving on to 10 single leg glute bridges (see video), 5 Left and 5 Right followed by the jump rope movement – 50 double unders or 100 single unders.  Athlete repeats this cycle for as many rounds and reps as possible in 10 minutes. NOTE:  Rope ascent/descent starting position is flat on the ground.  The rep is complete when the athlete lowers his/her self back to the starting position.  Single Leg Glute Bridge:  athlete should drive and press through with the planted heel to extend the hip as far up as possible while squeezing the glutes at the top position. 

 3-5  min rest

Part 3

5 Sets:  Max Bar Hold (above the bar position) 1 min rest between sets

At ‘go’ the athlete performs a pull up or jumps to the above the bar position and holds for as long as possible before dropping.  Grip and be over or under but not mixed.  One minute rest between each round.

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Beers were earned at Carter & Stevens Farm and Stone Cow Brewery. Barre, MA

Rhino.06  –  “Speed Play”

 1 mile warm up jog

 5 Rounds
2:1 Fartlek Run

 5 min rest

 10 Rounds
1:1  Fartlek Run

5 min rest

 5 Rounds
10s:30s Fartlek Run

 .5 mile cool down jog

 Fartlek is a Swedish word meaning “speed play”.  It is an intense interval run workout used by athletes worldwide, from professional runners down to weekend warriors.  When done right, this type of training makes you faster no matter your distance.  Faster is good.  Especially at a Savage Race. When finished, if you have trouble walking, congratulations, you did it right.  

 Following the warm up job, at “go” the athlete will begin a 2:1 ratio Fartlek Run.  The two min pace is your 5k race pace-about 75-80% effort.  At the end of the 2 minutes the athlete continues with a slow jog for 1 minute.  At the 1 min mark the athlete resumes the 2 min fast run. Continue sequence for a total of 5 rounds.  Rest for 5 min.

After the rest, the athlete will begin another fartlek, this time at a 1:1 interval.  The first minute is a near all out effort – 90%.  At the end of the minute the athlete continues with a slow jog for 1 minute resuming the 90% effort 1 minute run.  Continue for a total of 10 rounds.   Rest for 5 minutes. 

 The final round is a 10:30 second fartlek interval.  At ‘go’ the athlete sprints for 10 seconds.  At the end of the 30 seconds, continue with a light jog for 30 seconds before resuming sprint speed for the next 10 seconds.  Continue for a total of 5 rounds. 

Finish the workout with a half mile jog.

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Rhino.07 – “Pardon the Interruption”

For Time:

20 Goblet Squats, 1 Sit Up
19 Goblet Squats, 2 Sit Ups
18 Goblet Squats, 3 Sit Ups
Continue this pattern until…
1 Goblet Squat, 20 Sit Ups 

Every minute on the minute:  5 burpees

Recommended Weight: 

Advanced:   M:  35-40 lb F: 25-30lb
Scaled:         M:   25-30lb F: 15-20lb

At ‘go’ the athlete performs 20 goblet squats followed by 1 sit up, then 19 goblet squats followed by 2 sit ups, then 18 goblet squats and 3 sit ups.  Continue this pattern until the end with the athlete performing 1 goblet squat and 20 sit ups.  At the top of every minute the athlete stops and completes 5 burpees, then returns to the goblet squat/sit up pattern where he/she left off.  Score is time.  

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Rhino 8 – “Progress”

2 Rounds for time:
.25 mile run
20 DB Deadlift
.25 mile run
20 DB Power Clean
.25 mile run
20 DB Front Squat
.25 mile run
20 DB Push Press
.25 mile run
20 DB Power Clean and Jerk

Recommended Weight

Advanced:   M: 45-50lb  W:  30-35lb
Scaled:         M: 35-40lb  W:  20-25lb

Barbell Weight (for those who have access to or prefer a barbell – rep count is same)

Advanced:   M: 115lb      W: 85lb
Scaled:         M:  95lb       W: 65lb

Barbell techniques:

Deadlift
Power Clean
Front Squat
Push Press
Power Clean and Jerk

This challenge focuses on the ground to overhead lift progression.  Each station represents an element of the clean and jerk movement – the most efficient way to get weight from the ground to overhead, starting with deadlifts and finishing with the full clean and jerk.  Form is key in this workout so check out the instructional videos for tips and technique.  A barbell option is included with videos for technique as well.  Weight is moderate to heavy and a run is included to build strength and stamina under fatigue- exactly what is needed for a Savage Race.  Go to work Savages.

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Rhino.08 – “Progress”

2 Rounds for time:
.25 mile run
20 DB Deadlift
.25 mile run
20 DB Power Clean
.25 mile run
20 DB Front Squat
.25 mile run
20 DB Push Press
.25 mile run
20 DB Power Clean and Jerk 

Recommended Weight

Advanced:   M: 45-50lb  W:  30-35lb
Scaled:         M: 35-40lb  W:  20-25lb

Barbell Weight (for those who have access to or prefer a barbell – rep count is same)

Advanced:   M: 115lb      W: 85lb
Scaled:         M:  95lb       W: 65lb

Barbell techniques:

Deadlift
Power Clean
Front Squat
Push Press
Power Clean and Jerk

 This challenge focuses on the ground to overhead lift progression.  Each station represents an element of the clean and jerk movement – the most efficient way to get weight from the ground to overhead, starting with deadlifts and finishing with the full clean and jerk.  Form is key in this workout so check out the instructional videos for tips and technique.  A barbell option is included with videos for technique as well.  Weight is moderate to heavy and a run is included to build strength and stamina under fatigue- exactly what is needed for a Savage Race.  Go to work Savages.

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Rhino.09 – “Savage Filthy Fifty”

For Time:

 50 Box/Ledge Jumps  M: 24”  W: 20”  (At least knee height)
50 Pull Ups   Scaled Options:   Jumping Pull Ups, Ring Rows, Low Bar Pull Ups
50 Walking Lunges (bodyweight)
50 Single Arm Alternating Devil Presses
50 Knees-to-Elbows    Scaled:  Knees to Chest or Midline, Weighted Sit Ups
50 Mountain Climbers
50 Dumbbell Good Morning
50 Double Unders  Scaled: 100 Single Unders
50 Dumbbell One Arm Upright Row (25 Left and 25 Right)
50 Plank to Push Ups

Recommended Weight (Devil Press, Dumbbell Good Morning, One Arm Upright Row): 

Advanced:   M: 40-45 lb W: 30-35lb
Scaled:         M: 25-35 lb W: 15-25lb

Why are Savage athletes so envied across the globe?  Because they are prepared for any challenge thrown at them.  Because they don’t hesitate to take on whatever obstacle they face no matter how difficult, no matter how long it takes, no matter how much it hurts.  They get it done.  They don’t make excuses, they find a way.  Savages train for it all which is why they don’t hesitate to charge at a workout like the Savage Filthy Fifty:  10 challenging movements, 500 reps, every single muscle fiber firing at optimal level to get it done.  It is this type of workout that makes race day at a Savage event easier.  Because the work has already been done.  

What are you waiting for?  Go get filthy.    

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Rhino.10  – “Smash and Dash”

Part A
8 Rounds
20 Weighted Lat Pullover
20 DB/KB Swing into DB/KB Snatch
20 Alternating Single Arm Arnold Press (10 each arm)
1 min rest between rounds

 Recommended Weight:
Advanced:   M:  40-45lb  W: 25-30lb
Scaled:         M:  30-35lb  W: 15-20lb 

Part B
40yd Dash x 10
Walk back to start – no more than 1 min rest between

 Part A of this challenge will focus on upper body as we smash shoulders and lats while part B will focus on speed work with the classic 40 yd dash.  See video for instruction on Part A movements. 

 Notes: 

Lat Pullovers:  make sure you are comfortable and the hip is relaxed and ‘dipped’ during the set.  This allows for a better stretch of the lats while the weight lowers.  Also, try and keep the same elbow angle throughout the range of motion.  Let the lats do the work to bring the weight back up.  Movement is slower and steady, not quick and jerky.    

Watch the rep scheme of the 20 DB/KB Swing into Snatch:  5 swings into 5 snatches with one arm before switching over for 5 and 5 with the other arm.  Total of 20 reps.  Arnold Press: 20 alternating presses total, 10 each arm. 

40 Yd Dash:  if you are timing each sprint, the goal is for the last sprint to be within 1.5 seconds of the first.  Post times if you record them!

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Savage.11  – “Ellie’s Deal”

Grab a deck of cards, shuffle up and start drawing.  Movements are listed below with some twists from previous Deck of Card challenges (hint…Jacks and Aces are WILD).   We’re betting this one will take a while so fuel up and stay hydrated. 

Denominations: 

Numbered cards 2-10 = complete the number of reps on the card that is drawn
Face Cards (Queens and Kings) = 10 reps each
Jacks = 25 Sit Ups
Aces = .5 mile run

 Movements

 Clubs = Inchworm Walkout with Push Up – Focus here is on extending the hip back at the start and keeping the legs straight. 

 Spades = Thrusters – DB or Barbell
Recommended DB weights:          M:  40lb        W:  25lb
Recommended Barbell weights:     M:  95lb       W: 75lb
Scale as needed

Diamonds = Superman – Not just up and down.  Up and 1 second hold at the top equals 1 rep. 

Hearts = Front Rack Lunges  – DB or Barbell, same weight as Thrusters

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Rhino Challenge #12 – “7 Minute Death”

7 Min AMBAP – As Many Burpees as Possible

 How fast do 7 minutes go by?  Pretty quick if it’s something you enjoy.  If you’re doing burpees, 7 minutes will probably feel like 15 minutes.  But you know the saying “what doesn’t kill you makes you stronger”.   Know this Savages, this challenge may make you feel like you’re dying but you WILL be stronger when the clock reaches 7 minutes.  You WILL be stronger for your next Savage Race.  Strategy is key in this workout.  If you go out to hard you will pop and have nothing left the last minute or two.  Find your pace and rhythm and keep moving.  It’s just 7 minutes. 

Burpee Standards

When the athlete drops to the ground, chest and thighs must touch the ground as the feet extend backward.  The athlete can bring both feet back up together or ‘step’ one at a time as they return to fully upright position with hips fully extended.  The athlete will finish with a jump where both feet must come off the ground and both hands must extend over the head to complete the movement.   The athlete cannot jump and extend hands overhead while holding a bent over position at the waist.

Contest Details:
This contest is open to any Savage who is registered for a Savage Anywhere Challenge, Cobra or Rhino. Contest start date is Monday, July 26 and end date is Thursday September 30 (last day of the Rhino Challenge).
-A full video of the workout must be posted to Syndicate Page
-Burpees must be done to standards (see workout description)
-Savages can repeat or re-attempt the workout if they choose but new video must be posted
– All video entries must be posted by midnight on September 30
-Winner will be announced Friday, October 1 on the Syndicate page
-A race entry will be awarded separately to best female result and best male result.

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Rhino 13 – “70 Min of Life”

70 Min AMRAP

 .25 mile run
50 DU’s/100 SU’s
.25 mile run
20 Weighted Shoulder to Overhead Press (DB or Barbell)
.25 mile run
50 Scissor Kicks
.25 mile run
20 Alt DB Renegade Row
.25 mile run
50 Jumping Jacks
.25 mile run
20 Push Ups

Recommended Weights (Shoulder to Overhead/Renegade Rows):
Dumbbells:              M: 25-35lb  F: 20-30lb

Shoulder to Overhead (if using a barbell):
Barbell:                   M: 75lb        F: 65lb

 Unless you are a top pro, a full Savage Race takes well over an hour to complete.  If your training sessions are always less than that, you are leaving something on the table.  In order to perform at your best for over an hour, your body needs to know what it feels like to go well over that in training.  Here’s your chance.  Well trained Savages are prepared to go hard no matter the challenge, 7 minutes or 70.  This session isn’t about speed it’s about lasting.  Start easy, finish strong. 

 Notes:  Run should be approximately 70-80% of race tempo.  This pace should be held for the entire workout when running. 

Weighted Shoulder to Overhead – Can be strict, push press or push jerk.  Goal is to go unbroken.  Can be dumbbell or barbell. 

Scissor Kicks – one leg up and down equals 1 rep. 

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Rhino 14 – “Black Betty”

1 mile run

 50    Weighted Russian Twists
40    Grasshoppers
30    Weighted Cossack Squats
20    Toes to Bar
10    Pulls Ups
 1    Burpee
10    Pull Ups
20    Toes to Bar
30    Weighted Cossack Squats
40    Grasshoppers
50    Weighted Russian Twists

1 mile run 

Recommended Weight (Weighted Russian Twists, Weighted Cossack Squats):
Advanced:   M:    30-35 lb       W:    20-25lb
Scaled:         M:    20-25lb        W:    10-15lb 

Scaled options:
Pull Ups:   Jumping Pull Ups, Ring Rows, Low Bar Pull Ups
Toes to Bar: Knees to Chest

Welcome to the final challenge of the Rhino – a chipper that should leave you feeling, well, slightly less than chipper.   If you’ve made it this far, this one will not be difficult but may take some time.  Intensity level is low to moderate and reps should go smoothly with particular emphasis on form for the Grasshoppers and Cossack Squats (fantastic for hip mobility).  It also offers the opportunity to improve your gymnastic style movements with the goal of learning how to kip Toes to Bar and Pull Ups.  You honestly didn’t think you’d get away with no Burpees for the final challenge did you?  We didn’t think so.  Congratulations on finishing a tough Savage Anywhere Challenge Series.  You are ready to conquer the World’s Best Obstacles at Savage Race. I say ‘Savage’ you say ‘Race’ – SAVAGE!…SAVAGE!…

Now get after it Savages. 

 NOTES:

Reps for Russian Twists, Grasshoppers and Cossack Squats: each side = 1 rep.   You’re welcome.

Cossack Squats:  Make sure your starting stance is wide enough.  This is where many start off incorrectly.  Toes should be pointed out.  When squatting, the working (bending) knee should be OUTSIDE of the shoulder and slightly OUTSIDE of the toes of the same foot.  Toes of the non-working (straight) leg should slowly rotate up until pointing fully upward with only the heel touching the ground.  Keep a straight back and slight bend at the waist (mostly upright position) through the movement.

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CONGRATULATIONS! YOU COMPLETED THE RHINO CHALLENGE!

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Upon completion of all 14 challenges, anyone with a paid registration may fill out this form to claim their earned T-shirt and medal.