SavageRace Savage Anywhere: The Zeus Challenge Workouts

 

The Savage Anywhere challenge is a 28 day challenge designed to help you prepare for your Savage Race event. To participate in the challenge, you can follow this link to register. Registered participants will receive a Zeus Challenge shirt and Savage Anywhere medal upon completion, and the completion will count towards Savage Syndicate eligibility. Read the full details and rules for Savage Anywhere.

You are now on the workout page for Savage Anywhere, The 2022 Zeus Challenge. You have 28 days to complete the following 14 challenges, so take rest days as needed.

Equipment suggested: All of the movements may be scaled for athletes without access to fitness equipment. However, the experience is enhanced if you have access to dumbbells, a jump rope, a pull-up bar, and a heavy backpack, sandbag, or other heavy object.

Download the Savage Anywhere challenge log to keep track of your workouts.

Savage Anywhere MMXXII

With the 2022 Savage Race season in full swing, Savage Anywhere: The Zeus Challenge rolls out with a whole new set of challenges designed to keep you in shape, keep those skills sharp and help you stay at the top of your game.  Some things to look for in this series:  grip strength work (a lot of it), core strength, compromised running and strength under fatigue.  In Greek mythology, Zeus was above all, and his favor was sought not only by man but by other gods as well.  You’ll need his favor to get through these workouts.  Let’s get after it Savages!  

 

Zeus I

3 Rounds for Time

.25 mile run
50 yd Burpee Broad Jump
.25 mile run
50 Starfish Crunches
.25 mile run
50 yd Spiderman Crawl
.25 mile run
50 yd Crab Walk

Three total miles of running broken up by some serious core and mobility movements starting with burpee broad jumps.  These are progressive (50yd) and not in place (back-and-forth) which changes the strategy of the broad jump.  You want to cover as much ground as you can to reduce the number of burpees but know that jumping farther requires more force and can drain the tank quicker.  Find a good rhythm and distance for each round.  

Starfish crunches – start both the arm and leg movement with a burst to generate momentum until they meet in the middle over the abdomen.  Scaled option here would be same position, same movement but knees to elbows instead of fingers to toes.  

Spiderman Crawl – these are NOT bear crawls!  Hips are level with the shoulders (stay low Savages) and the knees track out to the side with hip abduction and not tucked under the abdomen.  Bonus points for crawling on the fingertips like Spidey.  

Crab walk – this will probably be a recovery movement.  Watch the wrist placement – find your sweet spot angle.  

 

Hip mobility is crucial for all of these movements.  Without good mobility you will struggle.  Be sure to review the mobility work stretches from Athena VI.  

 

 

Zeus II

1 mile run

5 Rounds
8 Alternating 5 second Single Arm Dead Hang (4 each arm)
16 Single Arm Dumbbell Shoulder to Overhead (8 each arm, not alternating)
24 Dumbbell Goblet Squat

1 mile run

Alternating 5 second Single Arm Dead Hang – the athlete begins by jumping up to a bar or ledge directly into the dead hang position.  Once stabilized, the athlete releases one arm and holds onto the bar with the other for 5 seconds before reaching up and re-grabbing the bar with the other hand to resume a two arm dead hang.  The athlete can ‘rest’ in this position as long as needed before proceeding to the other arm release and re-grab. The goal is to not drop during the entire hold sequence.  This is repeated for a total of 4 reps each arm per round. 

Scaled options:  3 second Single Arm Dead Hang, 30 second dead hang (both arms)

Single Arm Dumbbell Shoulder to Overhead – Can be Strict, Push Press or Push Jerk

Recommended Dumbbell Weight:

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

 

Zeus III

20 Min EMOM (10 rounds)

Min 1  Alternating DB Snatch
Min 2  Athlete’s choice (choose 1)
    Weighted Sit Ups
    –Weighted Russian Twists
    –Weighted Flutter Kicks

Rest 5 min

20 Min EMOM (10 rounds)

Min 1  Alternating Single DB Thruster
Min 2 Athlete’s choice (choose 1)
     Hand Release Push Ups
     Bear Crawl
     Plank Shoulder Taps

Zeus III consists of two 20 min EMOM’s (Every Minute On the Minute) with 5 minutes rest between.  At ‘go’ the athlete begins the first EMOM with one minute of alternating dumbbell snatches.  The athlete can transition the DB between hands at one of three places – overhead, at chest level or when the DB rests on the ground.  Only one head of the DB must touch the ground.  At the end of the minute, the athlete quickly transitions to movement #2, which is a choice between the three movements listed.  At the top of minute 3 the athlete resumes movement 1-alternating DB snatches-for one minute before resuming the same choice of movement for #2.  The athlete should keep his/her choice for movement #2 for the entire 20 minutes.  See videos for movement demos. 

After the first 20 minute EMOM, the athlete rests for 5 minutes before starting the second 20 minute EMOM in the same format.  Movement 1 consists of alternating single DB thrusters which the athlete will perform for one minute.  The athlete can transition the DB at one of two places – overhead or at chest level.  At the end of the minute, the athlete quickly transitions to movement #2, which is a choice between the three movements listed.  At the top of minute 3 the athlete resumes movement 1-alternating single DB thrusters for one minute before resuming the same choice of movement for #2.  The athlete should keep his/her choice for movement #2 for the entire 20 minutes.  See videos for movement demos.  

Recommended Dumbbell Weight for Snatches and Thrusters:

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

Recommended Weight for sit ups, Russian twists, flutter kicks

Advanced:       M:  30-35lb W:  15-20lb
Scaled:            M:  20-25lb W:   5-10lb

 

Zeus IV

50 yd Towel DB Farmers Carry
25 Air Squats
.5 mile run

50 yd Towel DB Farmers Carry
25 Dbl DB Deadlifts
.5 mile run

50 yd Towel DB Farmers Carry
50 yd Single DB Overhead Carry (25 yd each arm)
.5 mile run

50 yd Towel DB Farmers Carry
20 Alternating DB Renegade Rows
.5 mile run

Recommended Dumbbell Weight:
Advanced:  M:  50lb           W:  35lb
Scaled:       M:  35-45lb W:  20-30lb

 

At ‘go’ the athlete wraps a short towel around each dumbbell or kettlebell, grasps the towel securely, lifts the weights and begins a 50yd farmer’s carry (25yd out and back).  From there the athlete continues to the next movement of 50 air squats followed by a half mile run.  The next three rounds all begin with the towel farmer’s carry and end with a half mile run but the middle movement varies from round to round.  The middle movement of the second round is dumbbell dead lifts.  The third round movement is single dumbbell or kettlebell overhead carry (walk) where the athlete lifts the weight directly above the head with one weight (no weight in the other hand), holds it securely in that position and walks 25 yd out with one arm and 25 yd back with the other.  The final middle movement is alternating dumbbell renegade rows.  The athlete grasps the dumbbells on the ground while in a push up plank position (dumbbells parallel to one another) and rows each side up to the hip.  Goal is to go unbroken (no dropping) during the towel farmer’s carries.  Use the run for recovery as needed.    

 

Zeus V

Ruck it Up

Ruck or Backpack weight:  20% of your bodyweight (adjust as needed)

Strap on that sac and complete two rounds of the following:

50 Box/Ledge Step Ups
50 Plank Ups
50 Alternating Forward Lunges
50 Sit Ups

At the end of the second round, rest 5 minutes then:

3 mile Ruck 

 

Zeus VI

.5 mile warm up run

10 rounds,
30sec Jumping Pull Ups
30sec Burpees
30sec rest
30sec Lateral Plank Walks with Arm Crossover  5 steps L and R
30sec Double Unders/Single Unders
30sec rest      

.5 mile cool down run

This longer duration HIIT style workout is designed with two 30 second work segments separated by 30 seconds of rest.  A total of four movements are used in each round targeting both upper and lower body with compound and core strength movements.  For each 30 second segment the athlete is to go at 80% of max effort which means “hustle with some urgency but not a sprint”.   It will be harder to maintain this during the later rounds so take advantage of the rest time by standing still, taking deeper breaths and by staying focused and composed.

 

Movement Standards

Jumping pull ups:  the athlete can use any box or ledge under a solid pull up bar.  While standing on the box/ledge, raise both arms straight overhead, the bar should be mid-way between the elbow and the wrist.  The movement starts by grasping the bar, bending the knees and reaching full extension of the arms.  From there the athlete jumps and pulls at the same time until the chin rises above the bar before descending back into the bent knee/fully extended arm position.  That is one rep.  During this movement the athlete does not let go of the bar the entire 30 seconds. 

Scaled option: Band Assisted Pull Ups, Seated Pull Ups, Ring Rows

Burpees- Chest must touch the ground, hips must open to full extension with a hop off the ground at the top.

Scaled option:  up-downs (same movement as burpees but the chest does not touch the ground)

Lateral Plank Walk-Same as before except this time the athlete will perform a hand crossover with each lateral ‘step’.  Watch video for demo.  Perform 5 steps in each direction, back and forth style.  

 

Zeus VII

30 min AMRAP

.25 mile run
5 Wall walks
15 Towel grip Hanging Knee Raises

Scaled options:
Wall walks:  see workout description
Towel grip hanging knee raises:  standard grip hanging knee raises 

According to wickedly brilliant Savage Race Director and Course Designer Lee Stowell, the median distance between obstacles at a Savage Race is approximately .25 mile (25 obstacles over 6 mile average course distance).  This means that it’s tough to hit a steady race pace and hold a consistent stride, speed, breathing pattern, etc before being interrupted by an obstacle that requires strength and athleticism other than running.  This is called compromised running.  Running interrupted by a variety of work elements.  That’s what OCR is all about and that’s what this challenge is about.  You have to find a way to recover and keep moving.  Just like in a Savage Race. 

 At ‘go’ the athlete begins with a .25 mile out and back run.  Upon returning the athlete completes 5 wall walls.  A full wall walk consists of the athlete ‘walking’ all the way to the wall once in the inverted vertical position and touching the wall with the chest, then ‘walking’ back out until the feet, legs and the chest are resting on the ground (see demo video).  The scaled version of the wall walk consists of the athlete beginning in the resting position, feet, legs and chest on the ground, then performing a push up. From there, the athlete holds the push up plank position while placing both feet on the wall.  This equals one rep of the basic scaled version.  The progression of the wall walk standard is when the athlete attempts to ‘walk’ toward the wall when in the vertical position as far as possible before reversing and ‘walking’ back out to the resting position.  Prior to starting the workout the athlete should determine what standard of wall walk he/she will be attempting and strive to hold to that standard for the entire workout.  To clarify:  the scaled version of the wall walk is any version from the basic ‘hold-and-back-down movement to any number of ‘walks’ toward the wall without touching the wall with the chest.  After completing 5 wall walks the athlete completes 15 towel grip hanging knee raises.  That is one round.  The athlete continues this sequence for as many rounds as possible (AMRAP) in 30 minutes.  Score is rounds and reps completed.  

 

Zeus VIII

Chrissy’s Race Challenge:

1 mile warm up run, into, 1 mile, very fast
-20 dumbbell shoulder presses each hand, with weight that will challenge you.
-max pull ups to failure
1 mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-.25 mile heavy object carry
1 mile, very fast
-25 burpees
-50 yard heavy DB farmers carry (DB’s: M-50, W-35)
1 mile, very fast
-50 pushups
-100 air squats
1 mile cool down, easy jog

Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run

 

Chrissy’s Blitz Challenge:

½ mile warm up run, into, 

½ mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-0.25 mile heavy object carry
½ mile, very fast
-25 burpees
-50 yard heavy DB farmers carry (DBs: M-50, W-35)
½ mile, very fast
-30 pushups
-60 air squats
1 mile cool down, easy jog

Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run.

Heavy Object Carry:  this is not a farmers carry, this should be a single odd object style item that would be difficult to carry while running such as a log, barbell (over the shoulder), chair, heavy medicine ball, 5 gallon bucket  (no handle) filled with sand or water, a bicycle, a 1-2yr old kid, a nightstand, a microwave, a large dog, etc.  You get the idea.  Be creative.  And don’t drop the kid or the dog.  

We’re reaching back to hallowed antiquity and pulling a great workout from the first Savage Anywhere series in 2020 when the ‘rona virus was just starting to wreak havoc in our world.  This challenge was created by SavagePRO and multi time overall female winner Chrissy McFarland.  As you’ll see, she knows how to train for an OCR.  Multiple upper body and core movements sprinkled into running intervals and finishing with some grip work.  Thanks to Chrissy for letting us into her secret training vault and helping us stay in top shape during race season.  Two versions based upon where you are at in your fitness journey.  Challenge yourself and keep getting after it.    

 

Zeus IX

For Time

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

DB Front Rack Step Back Lunges (both sides=1 rep)
Burpees

Recommended Weight:
Advanced:  M:  50lb           W:  35lb
Scaled:       M:  35-45lb W:  20-30lb

At ‘go’ the athlete grabs two dumbbells, brings them up to the front rack position (see video) and performs one step back lunge with each leg, then places the dumbbells back on the ground before completing one burpee.  From there the athlete grabs the dumbbells and performs two step back lunges (two reps each leg, alternating), then places the dumbbells back on the ground before completing two burpees.  The athlete continues this sequence, adding a rep to both movements each round until round eight is completed.  From there the athlete begins subtracting a rep of both movements each round until reaching the final round of one rep.  

 

Zeus X

For Time

200 yd run
30 Alternating DB Hang Clean and Jerks
400 yd run
30 Alternating DB Upright Rows
800 yd run
30 DB Windmills (non-alternating)
1,000 yd run
100 push ups
800 yd run
30 Dumbbell Windmills (non-alternating)
400 yd run
30 Alternating DB Upright Rows
200 yd run
30 Alternating DB Hang Clean and Jerks 

Recommended Weight:
Advanced:  M:  50lb         W:  35lb
Scaled:       M:  35-45lb   W:  20-30lb

Notes

Alternating DB Hang Clean and Jerks – Weight is brought from the ground to the hang position to start and is then brought to the shoulder (clean). From there the weight is pressed upward with a jerk movement (dip and drive) before returning to the hang position.  Arm must reach full extension overhead.  The athlete can transition hands at any position – overhead, shoulder or hang.  Weight does not have to touch the ground each rep.  Movement can be strict if preferred but the weight should be challenging and not light.  

Alternating DB Upright Rows – Feet should be shoulder width or just outside shoulder width.  A dip with the knees to generate momentum for the pull is allowed but legs must be straight and hips fully open at the top of the movement. 

 

Dumbbell Windmills – This is a tough movement that requires focus with each rep so please watch the tutorial video to get familiar with the components.  Focus will be on single arm overhead weight stability (looking up at the weight as you descend helps with this) and also on hip hinge and mobility.  Press the hips back as you descend.  As noted in the video, the depth of the descent will depend on the mobility of the athlete so strive for a depth that you are comfortable with and that allows you to maintain proper positioning throughout the movement. 

Push Ups – Good ole fashioned push-ups.  A hundred of ‘em.  Can be scaled to knee push ups as needed.   

 

Zeus XI

Partner Workout (solo reps listed as well)

For Time

.25 mile run (with partner)
100/50 Box/Ledge Jumps
10 Synchro Burpees
200/100 yd Towel DB Farmers Carry
100/50 Mountain Climbers (left+right=1 rep)
10 Synchro Burpees
100/50 Sit Ups
.25 mile run (with partner)
6min/3min Plank Hold (standard push up plank position)
10 synchro burpees

Recommended Weight (farmers carry):
Advanced:  M:  50lb         W:  35lb
Scaled:       M:  35-45lb   W:  20-30lb

 At ‘go’ both athletes (or solo) head out to a quarter mile run, return and start 100 box/ledge jumps.  This is the first of the ‘you go, I go’ movements where one partner works while the other rests.  Reps can be broken up however the pair chooses until the total rep number is reached.  Solo athletes do 50 reps.  From there both partners complete 10 synchro burpees.  Both partners’ chests must touch the ground at the same time and both must hop together at the top.  Solo rep count is the same. 

From there the athletes begin a ‘you go, i go’ 200 yd towel DB farmers carry.  Partners can switch at any time until 200 yds is reached (100 for solo).  On to 10 more synchro burpees.  For the 100 sit ups (you go, I go), partners can switch at any time until 100 reps are completed (50 for solo).  One final .25 mile run (both partners or solo) before starting a 6 min total plank hold (3 min for solo).  As the final ‘you go, I go’ movement, partners can switch at any time until the 6 min total is reached.  A final 10 synchro burpees wrap up the workout. 

 

Zeus XII

Deck of Cards

Numbered cards 2-10 = complete the number of reps on the card that is drawn.  Aces and face cards see below.

Face Cards
Jacks = 20 Tricep Push Ups
Queens = 10 Burpees
Kings = 50 Jumping Jacks
Aces = 3 Wall Walks

Movements
Clubs – DB Sumo Squat with Upright Row
Diamonds – DB Shoulder to Overhead (can be strict, push press or push jerk)
Spades – 200 yd run (total of 9)
Hearts – Single DB Good Mornings

Recommended Weight
Advanced:  M:  50lb         W:  35lb
Scaled:       M:  35-45lb   W:  20-30lb

 

Zeus XIII

Fitness Test

For time:  1 mile run

Dynamic Run Warm Up Here

If you don’t know your mile time you should.  It’s a solid fitness marker that combines speed and pacing at near all out effort.  It is a test that we will re-visit in each of the Savage Anywhere series from here on out to measure our progress.  If you have never measured this or haven’t in a long time, record your time, evaluate it and come up with a goal time you want to shoot for.  I recommend using the SMART approach: 

Specific – make it a specific goal and post it somewhere
Measurable – this one is easy as you will record each future attempt
Achievable – make it realistic, based on where you are in your fitness journey
Relevant – of course it’s relevant, it’s part of every OCR you do
Time Bound – set a date by which you want to reach the goal (July 2022-SA Artemis Series)

Although short (5-10 minutes), this should be an intense workout.  Listen to your body.  If you’re done for the day, rest.  If you’re up for it, below is some additional work for you. 

5 Rounds for Time
10 DB Devil Press
40 yd Bear Crawl 

 

Zeus XIV 

For Time: 

50 DB Front Squats
7 Burpees
50 DB Renegade Rows
7 Burpees
50 DB Deadlift
7 Burpees
50 Towel Grip Hanging Knee Raises
7 Burpees
50 DB Overhead Walking Lunges
7 Burpees
50 DB Thrusters
7 Burpees
50 Double Unders (100 Single Unders) Jump Rope
8 Burpees

Recommended Weight
Advanced:  M:  40lb         W:  25lb
Scaled:       M:  25-35lb   W:  10-20lb

The final challenge of Zeus.  Another classic Savage Anywhere Filthy Fifty, heavy on the dumbbell work, light on the running (you’ve earned a break) and the 50 burpees spread out to ease the pain.  This workout is about pacing, taking short strategic breaks and working through fatigue in high rep movements.  You’ll earn your medal with this challenge alone Savages.  Don’t go too light on the weight.  Challenge yourselves.  Keep grinding.  We’ll see you in top shape at an upcoming Savage Race.    

 

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

 

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