Savage Anywhere: The Wolf Challenge Workouts

Savage Anywhere: The Wolf Challenge
Wolf.01
“The Alpha”

Welcome to the Wolf Savages!  This quarter of Savage Anywhere may be the toughest yet but as you know, hard work pays off, especially when you’re on course at a Savage Race conquering the world’s best obstacles.  Some things to look for in this set of challenges:  some new movements combined with our foundational ones to keep things fresh, multi part workouts that divide stamina and endurance combinations from strength based lifts, and finally, a surprise bonus WOD at the end for a great cause.  Roll up your sleeves Savages and prepare yourselves for the Wolf.  

Part A

4 Rounds for Time
.25 mile run
25 Eight Count Bodybuilders

Part B

4 Rounds for Time
20 Alternating Dumbbell Power Snatch
20 Alternating Dumbbell Box/Ledge Step Ups
20 Hanging Knee Raises

Recommended Weights:

Advanced:  M: 45-50lbs W: 30-35lb
Scaled:       M: 30-35lb W: 15-20lb

Notes:  New movement – Eight Count Bodybuilders.  These are a classic military bodyweight movement that rival the burpee and are excellent at building overall fitness.  Pro Tip:  control your pace and find a rhythm.  For the Alternating Dumbbell Box/Ledge Step Ups, any ledge or box will do as long as it is at lease knee height.  Dumbbell or weight can be held in any position the athlete chooses as noted in the video tutorial (hanging, shoulder front rack, behind the neck). The step ups are to be alternated.  Hanging Knee Raises can be strict or kipping version.  

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Wolf.02
“Howl At The Moon”

Other than the warm up and cool down runs, this challenge can be completed in a 4 ft by 8 ft space of flat surface, with the athlete in the prone position for the entire part A.  Part B will tap the lower body. No equipment needed.  Simple?  Yes.  Easy?  No way.  Get the ice bath ready for this one Savages.  

Warm Up:  1 mile run

Part A
Rep Scheme 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8, 9-9, 10-10, 9-9, 8-8, 7-7, 6-6, 5-5, 4-4, 3-3, 2-2, 1-1 of:

Superman Hold – 1 second hold at the top
Hand Release Push Up 

Part B
Rep Scheme (same as above) 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8, 9-9, 10-10, 9-9, 8-8, 7-7, 6-6, 5-5, 4-4, 3-3, 2-2, 1-1 of:

Jumping Lunges – Alternating.  Up and down once each leg=1 rep.
Air Squats

Both Parts:  Begin with one rep of each movement, followed by two of each, then three of each, continuing until ten reps of each are completed.  Then reverse rep count, starting at nine, until 1 of each is completed.  

Cool Down:  1 mile run

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Wolf.03
“Grey Matter”

Part A
21-15-9
Dumbbell Romanian Deadlift
Goblet Cossack Squat

21 reps of each followed by 15 of each, then 9 of each.  

Recommended Weights:
Advanced:  M: 45-50lbs W: 30-35lb
Scaled:       M: 30-35lb W: 15-20lb

Notes:  Use both dumbbells for Deadlifts, use only one for Goblet Cossack Squats.  Remember to ‘lead’ with the hips on the RDL’s, pushing them back as far as possible while keeping the knees only slightly bent on the way down.  Extend the weights to mid calf before returning to the upright position.  For the Goblet Cossack Squats, keep the back straight and head up as you sink into the heel, as far down as possible.  

Part B

For Time
1 Wall Walk 10 Double Unders
3 Wall Walks 30 Double Unders
6 Wall Walks 60 Double Unders
9 Wall Walks 90 Double Unders
12 Wall Walks 120 Double Unders
15 Wall Walks 150 Double Unders

Scaled:  Single Under Jump Ropes or Lateral Line Hops

Notes:  New Movement – Wall Walks.  These are the real deal Savages.  Part of the progression to handstand push ups and handstand walks, these beauties will tap the shoulders and core like nothing else.  Note the technique in the video.  The athlete must have both feet on the wall and extend both arms before walking the hands in.

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Wolf.04
“Predator vs Prey”

Wolves have no natural predators.  They don’t live in fear, they don’t look over their shoulders, they don’t wring their paws over the past.  They move forward to the next prey, the next chase, the next kill.  They learn from their mistakes and prepare themselves to not fail again.  When the opportunity presents itself, they are ready.  Confident, skilled, equipped.  

Prey live in fear.  Always wondering where the predator is, who is watching them and what they are  thinking.  They are more concerned with the strategy of others than their own preparation for what may come their way.  They are constantly distracted from living and often miss moments to enjoy life and live to their potential.  They do the minimum to survive.  

Predator and prey are mindsets. Which one do you have?  Train with purpose.  Equip yourself for future challenges.  Correct past mistakes by endeavoring and preparing yourself not to make the same mistake again.  Eliminate distractions and focus on getting better every day.  In training and in life.   

Part A
5 Sets of Savage DB/BB Wolf Complex
2 min rest between sets

Wolf Complex:  Single progressive rep of:  Deadlift, Power Clean, Front Squat, Push Press, Thruster  

Recommended Weights Dumbbell:
Advanced:  M: 40-50lbs W: 25-35lb
Scaled:       M: 30-35lb W: 15-20lb

Recommended Weights Barbell:
Advanced:  M: 135lbs W: 95lb
Scaled:       M:   95lb W: 75lb

The athlete can use a barbell or dumbbells and begins with a deadlift from the floor.  From there the athlete lowers the weight to the hang position (just above the knees) and power cleans the weight to the shoulder front rack position.  From there the athlete completes a front squat, then a push press, then a full thruster before lowering the weight to the waist.  That is one rep. The athlete continues the progression above for five complete reps, then rests for two minutes before proceeding with the next set. 

Notes:  Once the athlete picks up with bar or dumbbells, he or she is not to drop the weight until all five reps of the complex are complete.  For each movement, the athlete should ‘reset’ to the proper starting position for that movement (proper foot placement is key).  Following the push press, the athlete can lower the weight to the shoulder front rack position before beginning the thruster or the weight can be lowered from overhead all the way to the squat position of the thruster before returning to the upright position.  Following the thruster, the weight is lowered to the waist position and the athlete ‘resets’ again before beginning the next complex rep.  

Part B

10 Rounds for Time
20 yd DB Bear Crawl
40 yd Shuttle Run (20 yd down and 20yd back)
1 min rest between rounds

Mark a 20 yard flat segment.  At ‘go’ the athlete begins a DB bear crawl.  At the 20 yd mark, the athlete releases the dumbbells, stands and sprints back to the starting line, touches the ground then sprints back to the dumbbells.  That is one round.  After a one minute rest, the athlete completes another round of the same until ten rounds are complete.  The athlete must touch the ground at the 20 yd mark of the shuttle run.  Score is total time completed including the minute rest between rounds.  

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Wolf.05
“Pack Mentality”

 Time to sack up again Savages.  Rucking continues to grow and find its way into more and more athletes’ routines as a low intensity endurance and core builder that translates into better performance at all types of competitions, including Savage Race.  No add-ons this go ‘round.  Just you, a ruck sack and some miles ahead.  Urban or trail.  Ruck away.

Choose your distance:
Blitz Version (scaled):  3 miles
Race Version:  6 miles

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

Expert mode: Add ten pounds to the prescribed weight

Any high quality backpack can be made to work for this. If you don’t already have specialized gear, I recommend padding the bottom of your ruck with towels and wrapping your weight with something soft. Plastic water bottles work great for ruck weights and weigh about 1 pound each. If you enjoy ruck workouts and want to invest in the highest quality gear, I recommend GORUCK’s Rucker and Ruck Plate.

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Wolf.06
“Hold Up a Minute”

Part A
Every Minute on the Minute (EMOM) for as long as possible

7 Air Squats
7 Push Ups
7 Sit Ups

 This is a callisthenic type challenge that will answer the question ‘how long can you go?’.  The movements are simple and rest is built in but as the minutes go by and recovery time diminishes, urgency kicks in and Savages are forced to dig deep to hold on.  Kind of like the last mile of a Savage Race.  We don’t go easy on you.  In fact, the last mile is where you will find some of the toughest obstacles on course like Wheel World, Yank My Chain, Scornhole, Colossus and the great podium determiner, the Savage Rig. The challenge:  to balance speed with pacing.  Careful not to redline early.  Finish strong.  How many minutes can you hold on?

At go the athlete performs 7 air squats, 7 push ups and 7 sit ups within 1 minute and rests for the remainder of the minute.  At the top of the minute the athlete begins again until failure to complete all 21 reps within the minute is reached.  Score is the number of minutes (rounds) completed. 

 Part B
Core work

3 sets
15 Renegade Rows
1 Min Renegade Row Plank Hold
One minute rest between rounds

 Recommended Weights:    M: 25-35lb   F: 20-30lb

 At ‘go’ the athlete performs 15 renegade rows (left and right is one rep).  At the fifteenth rep, the athlete remains in the renegade row plank position – hands grasping the dumbbell or kettlebell, arms fully extended, body straight, head up and core engaged – and holds it for one minute.  One minute rest between rounds.  

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Wolf.07
“Check-Raise”

In poker, a check-raise is made when a player checks on the first opportunity to bet, then later raises a subsequent bet in the same betting round.  This happens all the time on a Savage Race course.  Someone you’re competing against is on your heels for half the race.  You hold steady, keeping in check the temptation to pick up the pace and separate.  A short distance later, they go all in and pass you, thinking they’ve got you beat.   On the final stretch, you drop the hammer and pass them for the victory.  Check-raise successful.  They never saw it coming. You have to be in shape to do this. Bluffing won’t cut it.  You have to have the engine.  This deck of cards workout will help you get in the kind of shape to pull off a successful check-raise and hopefully land you on a podium somewhere.  Ante up Savages. 

Score is time completed. 

Numbered cards 2-10 = complete the number of reps on the card that is drawn  –  *except for Diamonds (see below)

 Face Cards (Jacks, Queens and Kings) = 1 rep each

Aces = 15 Burpees

Movements

Clubs =  Modified Rope Climb – Four modifications to choose from (see video)

Spades =  Devil Press    Recommended DB weights:  M:  35lb   W:  20lb  Modify weight as needed

 Diamonds = 200 yd run (1 run per diamond card) 

 Hearts =  Box/Ledge Jumps     Modified: Box/Ledge step ups.  Box/Ledge at least knee height.

Expert mode = 10 reps for each face card (instead of 1)

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Wolf.08
“Chased”

One of the draws of Savage Race is that it tests the body in every way:  strength, coordination, balance, stamina, speed, agility and endurance.  Few events can say that.  When you finish a Savage Race, you know you’ve done something pretty amazing.  To be good at a Savage Race requires an exceptional fitness level in all of these areas, not just a few.  Many can crush the obstacles but, as you know, in between the 25+ world class obstacles of a Savage Race (16+ at a Savage Blitz), lies an important question:  walk or run?  If you want to PR or make the podium you have to run.  For some that comes easy because they love to run.  For others, if you see them running it’s because they’re being chased by wolves.  Don’t be the latter.  Commit to being a better runner.  Wolf.08 is a challenging run workout that will help you improve no matter what level you’re at. Get after it Savages. 

Begin with a complete Warm Up

5 Rounds
8 min each round
2 min rest between rounds

5 minute easy pace (60% effort) directly into
2 minute tempo pace (70-75% effort, 10k pace) directly into
1 minute max effort (90-95% effort)

Modification:  3 Rounds

Post questions, comments, or results to Savage Syndicate

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Shout out to Jeff Meeks for designing the programming for Wolf Challenge. Be sure to let him know how you feel about him in the Savage Syndicate group :).

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Wolf.09
“Get a Grip”

A wolf bite can reach a force of up to 1,200 pounds per square inch.  That is stronger than a grizzly bear,, lion and tiger. Once they latch on, they don’t let go.  This gives them a distinct advantage when hunting or fighting. The average human grip strength is 72.6 lbs for men and 44lbs for women.  These figures will not get you over Sawtooth or Wheel World and Colossus wouldn’t think of letting you climb atop it with those averages.   You need above average grip strength to conquer these obstacles.  In Part A of this challenge we will focus on developing the kind of grip strength needed to get you through a Savage Race.  Part B will focus on…pain.   

Part A
5 Rounds
8 Zottman Curls
50 yd Heavy Farmers Carry

Max Effort Dead Hang

2 min rest between rounds
Score is cumulative time of Dead Hang

Recommended Weights:

Zottman Curls

Advanced:  M: 35-40lbs W: 20-25lb
Scaled:       M: 20-30lb W: 10-20lb

Farmers Carry: 

Advanced:  M: 65-70lbs W: 45-50lb
Scaled:       M: 50-60lb W: 30-40lb

Notes:  Zottman curls are designed to be slower, strict, deliberate movement reps.  No swinging or jerking.  For Farmers Carry, keep shoulders back and chest out and find a good, steady breathing pace.   

Part B

5 Rounds:
8 Inchworm Walkout with Push Up
40 yd Walking Lunge
20 Jumping Jacks

Notes:  For Inchworms, push the hips backward as the waist bends and lowers the torso, keeping legs straight.  Walking Lunge is 20yds out and back. 

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Wolf.10
“Fenrir”

Warm up:  1 mile run

Part A

5 Sets

10 Alternating Pistol Squats (Each Leg = 1 rep)
30 Double Unders or 50 Single Unders

Pistol Squat Modification with Bench
Pistol Squat Modification with Plates or Ledge

Notes:  Pistol squats are a challenging skilled movement that develops mobility and strength in the quads and glutes that translates into increased athleticism.  Watch the videos to learn the modifications and progressions.  Remember to “lead with the hip”, pressing it back as you begin the movement, in the same way as air squats, inchworm walkouts and Romanian deadlifts. Keep the arms extended forward as offsetting weight.  The athlete is allowed to grab the toe or foot of the extended leg with either hand when performing the movement.  No other part of the leg is allowed to be touched.  

Part B

10 Rounds for Time
10 Alternating DB Power Snatch or Barbell Power Snatch
8  Burpee over DB or BB

Recommended Weights DB
Advanced:  M: 50lbs W: 35lb
Scaled:       M: 35lb W: 20lb

Recommended Weights BB
Advanced:  M: 95lbs W: 75lb
Scaled:       M: 75lb W: 55lb

Score is time completed

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Wolf.11
“Huff and Puff”

Part A

15 min AMRAP – As Many Rounds as Possible
6 DB Thrusters or BB Thrusters
9 Toes to Bar
12 Weighted Russian Twists

Recommended Weights DB Thrusters

Advanced:  M: 40-50lbs W: 25-35lb
Scaled:       M: 25-35lb W: 10-20lb

Recommended Weights BB Thrusters

Advanced:  M: 95-115lbs W: 75-95lb
Scaled:       M: 75lb W: 55lb

Scaled Option for Toes to Bar:  Hanging Knee Raises

Recommended Weight for Russian Twists:  M:  20-25 W:  10-15

Part B

Accessory Work

3 Rounds
10 Single Leg Glute Bridge – 5 left and 5 right
20 seconds of Flutter Kicks
20 second Left and Right Pigeon Pose Stretch

Notes:  Watch the Pigeon Pose video.  He does it right while many do it wrong.  Glute should be on the floor/mat and the rear leg as straight as possible behind but doesn’t have to be exactly straight.  Front shin should be across you in the front and not angled in with the heel tucked in by the groin.  The purpose of this is to gain mobility in the hip flexors, not flexibility of the quadriceps.

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Wolf.12
“Silver Bullet”

In fiction, a silver bullet is the only thing that can kill a werewolf.  In reality, we use the expression to refer to an action or mechanism that cuts through complexity to provide a solution to a long standing problem.  For some of us, a long standing problem is the Savage Rig.  Or maybe Sawtooth, or Wheel World or, perhaps, finishing a Savage Race with 100% Obstacle Completion (total badassery).  The silver bullet:  train harder.  It’s not an easy solution, but it isn’t complex either. Those who have conquered the above challenges will be the first to tell you, it takes hard work to complete.  Savage Pros continue to tell us, ‘whatever you do, do NOT make the obstacles easier.  We will train harder.’  As tough as it is, it can be done.  You can do it.  This challenge will test your muscle stamina with high reps for each movement before moving to the next.  Time for some hard work Savages.  

1 Mile Run
50 One Leg Push Ups (*25 each leg)
50 Single Arm Dumbbell Overhead Walking Lunge (25 each leg)
50 Single Arm Dumbbell High Pull (*25 each arm)
50 Single Arm Alternating Devils Press
50 Jumping Air Squats
50 Standing Single Arm DB Press (*25 each arm)
1 Mile Run

Score is total time

Recommended weights (use 1 DB for all movements unless scaling is needed):
Men: 30-45 lb DB
Women: 15-30 lb DB

At ‘go’ the athlete begins with a one mile run and proceeds directly into six consecutive movements, each with 50 reps to complete before beginning the next.  *For the one leg push ups, single arm dumbbell high pull and standing single arm dumbbell press, the athlete can switch hands/feet whenever they choose as long as he/she completes 25 each arm/leg.  For the single arm overhead walking lunge, 25 steps must be completed with one side before switching to the other.  The single arm devils presses must be alternated each rep.  There is no minimum height to reach for the jumping air squats as long as both feet leave the ground at the same time.  Once 50 reps of each have been completed, the athlete heads out for a final one mile run.  Score is time.

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Wolf.13
“Gone in 60 Seconds”

Part A
5 Rounds for Time
1 min Pull Ups
1 min Sit Ups
1 min One Leg Diagonal Line Hops 30 sec Left and 30 sec Right (alternate directional quadrants each round)
1 min Rest

Scaled options:
Pull Ups – Jumping Pull ups, Ring Rows, Seated Low Bar Pull Up
One Leg Diagonal Line Hops – Two Leg Diagonal Line Hops

At ‘go’ the athlete begins one minute of work for each of the above movements, resting for the fourth minute before resuming from the beginning, for a total of five rounds.  For the diagonal line hops, athlete should use tape or marking to create the four quadrants, alternating quadrants 1 and 3 for odd numbered minutes and quadrants 2 and 4 for even numbered minutes.  For single leg hops, go 30 seconds for left leg and 30 seconds for right leg.  Scale as needed.  Score is time.  

Part B
Every Minute on the Minute for as long as possible
Wall Walk
1 rep in the first minute
2 reps in the second minute
3 reps in the third minute
… (Continued until you can’t go any longer)

Score is highest number of reps that can be completed in the last minute

Scaled option:   Both hands on the floor with arms extended and both feet on the wall.  Walk in as far as possible or simply hold the position for a few seconds before lowering.  

Heads up Savages (or down in this case).  We are bringing these beauties back for the tail end of the Wolf Challenge for a few reasons:  first, they remind us that true physical training often exposes our weaknesses and forces us to do what we hate to do because that’s how we improve.  We have to get comfortable being uncomfortable.  They also prove that practice makes perfect, or at least efficient.  The more we do these the more efficient we get and the less difficult the movement becomes.  Remember your first ever jump into Shriveled Richard?  And now…okay…bad example.  The Richard never gets easier.   Wall walks do get easier the more we do them.  Give it your best shot, Savages.

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Wolf.14
“Winter is Coming”

With the 2021 Savage Race season winding down, we pause to look back on the last 10 years of events and are amazed at how time has flown by.  Hundreds of thousands of Savages have rolled into some of the most amazing venues to take on the world’s best obstacles and have crossed the finish line to earn a new title:  Savage.  You know the feeling.  A culmination of exhaustion, pain, sweat, joy and mud.  Nothing compares.  The off season will be short but with all that is happening in our world it will be easy to lose sight of fitness and health goals and fall back on the progress you’ve made. This is a reminder Savages: keep at it.  There are several Anywhere Challenges to choose from to keep the training going – Wolf, Rhino, Cobra, Ox, Anywhere I and II.  As for next season, new obstacles, new venues, new gear and new Anywhere Challenges are coming at you from Savage Race headquarters.  The best is yet to come.  We will see you in 2022.  

Part A
.25 mile run
10 DB Clean and Jerk   M:30lb  W:10lb or  BB Clean and Jerk    M:75lb   W: 55lb
.25 mile run
8 DB Cleand and Jerk M:40lb  W:20lb  or  BB Clean and Jerk     M:95lb   W: 65lb
.25 mile run
6 DB Clean and Jerk  M: 50lb  W:30lb  or  BB Clean and Jerk    M:115lb  W:75lb
.25 mile run
4 DB Clean and Jerk  M: 60lb  W:35lb  or  BB Clean and Jerk    M:135lb  W:85lb
.25 mile run
2 DB Clean and Jerk  M: 70lb  W:45lb  or  BB Clean and Jerk   M: 155lb  W:95lb
.25 mile run
4 DB Clean and Jerk  M: 60lb  W:35lb  or  BB Clean and Jerk    M:135lb  W:85lb
.25 mile run
6 DB Clean and Jerk  M: 50lb  W:30lb  or  BB Clean and Jerk    M:115lb  W:75lb
.25 mile run
8 DB Cleand and Jerk M:40lb  W:20lb  or  BB Clean and Jerk     M:95lb   W: 65lb
.25 mile run
10 DB Clean and Jerk   M:30lb  W:10lb or  BB Clean and Jerk   M:75lb   W: 55lb

Notes:  Cleans can be POWER or SQUAT.  Jerks can be PUSH, SPLIT, or PUSH PRESS.  Adjust weight based on what you have available and what you are able to perform.  The goal is to increase weight for the clean and jerks each round, leading to a heavy double (2 rep).  If the athlete does not have the heavy weights listed, simply go with the highest weight he or she has and keep the number of reps the same for that weight.  For instance, if the highest DB weight a male has is 50lb, he should keep the clean and jerk rep count at 6 for the five rounds that call for heavier weight. 

Part B
Crack open your favorite beverage and raise a toast to your fellow Anywhere Savages.  Post up on the Syndicate page! 

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Congrats on finishing the first fourteen workouts of the challenge! We added a bonus workout below. Complete #15 and you are finished. 🙂 Have a nice day 🙂

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Wolf.15
“Chad1000x”

The final Wolf Challenge workout is Chad1000x, a Veterans Day Hero WOD in memory of Chad Wilkinson. Wolf Challenge participants may (optionally) register on the official Chad1000x website to support the fundraiser and to receive a Chad1000x T-shirt and patch. All proceeds of the CHAD 1000X fundraiser go to support Veteran Mental Health Initiatives.

(Optional)
Register for Chad 1000X by donating and/or pre-ordering your tee/tank + patch bundle.

The workout:

1000X Step Ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick // No rucksack. You pick the height of the step-ups.
2. Standard // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson

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Upon completion of The Wolf challenge, paid participants may fill out this form to claim their earned Wolf Challenge T-shirt and medal.