Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).
Battle
Dumbbell Movement 1: Thrusters (Squat to Overhead Press)
Bodyweight Movement 2: Burpees
Dumbbell Movement 3: Weighted Toe Touches
Cardio (based on d20 roll):
1-5: High Knees (add a twist if roll is 1-3 for core engagement)
6-10: Shuttle Runs (increase distance if roll is 6-8)
11-16: Squat Jumps (add a full 180-degree turn if roll is 11-13)
17-20: Rest
SideQuests (Roll the dice before each round to activate one)
Power Play (Roll 1-5): Increase the weight for Thrusters.
Speed Challenge (Roll 6-10): Attempt to complete more burpees than the previous round.
Agility Master (Roll 11-16): Add agility drills into the rest periods (like quick feet or ladder drills).
Skill Notes
Thrusters: Start in a squat position with dumbbells at shoulder height. As you rise from the squat, use the momentum to press the dumbbells overhead. Focus on a fluid motion from squat to press.
Burpees: Start standing, drop to a squat with hands on the ground, kick your feet back into a plank, perform a quick push-up, then jump back into a squat and leap upwards.
Weighted Toe Touches: Lie on your back, legs extended straight up. Reach up with both hands holding a dumbbell, touching your toes, focusing on using your core to lift your upper body.
High Knees: Run in place with knees lifting towards the chest. Adding a twist targets the obliques, enhancing core activation.
Shuttle Runs: Set two points a few meters apart and sprint between them, turning quickly at each point. Extending the distance increases the cardiovascular challenge.
Squat Jumps: Perform a regular squat, then jump up explosively. Adding a turn requires balance and increases the difficulty.
