TravisStoetzel.com

TravisStoetzel.com

The LEGAL STUFF

The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The 30 Min Challenge, you are agreeing to accept full responsibility for your actions. By beginning and participating with The 30 Min Challenge workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by

any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC.

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible

for any injury that may occur while participating in this program.

Copyright 2012 The Forged Athlete, LLC

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The 30 Min Warrior Race Challenge:

Are YOU Prepared? The 30 Min Warrior Race Challenge was designed to help me see how prepared some of my clients and athletes were for their upcoming challenge races. When I say "challenge race" I'm referring to the many different types of obstacle / mud runs they have these days. So, in other words, races such as The Tough Mudder, Warrior Dash, Spartan Race… These races are quickly gaining more popularity and for good reason, they're extremely fun, highly challenging, and simply a whole lot better then just going for a run. Now, there are a ton of different ways you can prepare yourself for a challenge race, but how do you know for sure that you're truly ready to take one on? That's where the 30 min Challenge comes into play! The following challenge workout was created for that very purpose - to help people test themselves to see if their ready to take on a challenge race. Not only is the 30 Min Warrior Race Challenge good to help tell a person where their at with their current fitness levels, it's also a great way to add in a tough little challenge into your training routine every once and a while as well. Get ready to take your training and fitness results to the next level! It’s time to take on the 30 Min Warrior Race Challenge! The question is… Are YOU Ready? Live and Train Aggressive! Travis

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The 30 Min Warrior Race Challenge:

Challenge Lay Out

Watch Overview Video HERE 1A) Deadlift x BW OR for advanced athletes - Deadlift x 1.5 BW x 10 2A) Burpee Broad Jump x 25 total yards 3A) 400m Run 4A) 60 sec AMRAP x each: a) Pull Ups (or Recline Rows – worth only .5 point) b) Squats c) Push Ups ***Count Total Reps ***No rest in between sets REPEAT 1A) – 4A) UNTIL 30 MIN TIME LIMIT IS UP

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The 30 Min Warrior Race Challenge:

Exercise Descriptions Deadlift: The deadlift will be performed with a traditional barbell. The weight will be loaded according to the athletes weight (round UP to the nearest weight). Athletes that are more advanced can choose to use 1.5 their bodyweight. For movement standards, the barbell starts on the ground and finishes grasped in the hands at mid thigh, with the knees and hips extended. The shoulders must be behind the barbell when viewed from the side. The barbell cannot be bounced. The arms must stay extended as the barbell is lowered to the ground for the rep to count. Pull Up: At the bottom, the Athlete's arms must be fully extended. At the top of the pull-up, the chin must break the horizontal plane of the bar. Dead-hang (strict), kipping, or butterfly pull-ups are all allowed, as long as all the requirements are met.

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Recline Row (regression to Pull Ups): - If athlete can’t complete real pull ups, they have the choice to perform recline rows as a regressions. For movement standards, both heels must be directly below the anchor point of the rings or suspension straps. Arms must reach full extension at the bottom. Hands or rings / straps must touch chest / arm pits at the top. ***Recline Row reps are only worth .5 point since they are a regression to pull ups. Push Up: Both hands must release at the bottom of the pushup. Arms must achieve full lockout and hips must rise above the ankles at the top.

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Bodyweight Squats: Athlete must squat down until the crease of the hip is at or below the top of the knee. Full extension of the hips must occur at the top in order for the rep to count. Burpee Broad Jumps: Athlete will first perform a full Burpee (chest to floor) then upon returning to the top, athlete can then broad jump forward covering as much ground as possible. Before athlete jumps again, they must hit a full burpee again. Athlete must cover 25 yards total before Burpee Broad Jump section is complete. ***For BEST explanation, view the video HERE

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Breakdown of The 30 Min Warrior Run

Challenge

With a continuous running clock, you will begin with: (Strength) 1A) Barbell Deadlift x Bodyweight OR DL x 1.5 BW (Advanced Athletes) x 10 This first part is to test a person's strength and since this challenge / mud run race specific, one only has to lift their bodyweight x 10 reps. If a person is more advanced, they can choose to use 1.5 x their BW. The deadlift is by far one of the best lifts to train for strength, which is why it’s been placed first within this challenge. (Power) 2A) Burpee Broad Jump x 25 yards The Burpee Broad Jump is a perfect movement to test full body power. You will perform a burpee and then broad jump. The athlete is done as soon as the cover 25 total yards. (Endurance / Strength Cardio) 3A) Run 400m After the combination of Deadlifts and Burpee Broad Jumps, your heart rate will be sky high so in this case, a 400m will still serve as a good test of endurance even though it's not that far of a distance. In most challenge races, you have running sections that will last longer then 400m but the way this part of the challenge is specific to challenge races is via the transitions between running and strength movements (obstacles). In a race you'll be switching between running and obstacles that will require strength and athleticism, so the combo of the deadlifts, burpee broad jumps, and the 400m is perfect. (Bodyweight Strength) 4A) Pull Ups x max in 60 secs ***Or Recline Rows x max in 60 secs – Each rep is only worth .5 point 4B) Squats x max in 60 secs 4C) Push Ups x max in 60 secs After you finish the 400m run, you get 60 secs at each bodyweight station with ZERO rest in between. This is where you will score your points so every rep on this section counts.

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Depending on how high your fitness level is, you'll be able to attempt the triset multiple times to score more points as long as you are able to make it back around to the triset within the allowed 30 min time limit. It's all-apart of the challenge. The better you're prepared, the higher your score will be!

30 Min Warrior Race Challenge:

Score Keeping

Bodyweight Score = Deadlift Weight (Advanced Athletes will use 1.5 Bodyweight) Total Score of Reps Completed from The Bodyweight Tri-Set (Push Ups + Squats + Pull Ups) ***If Recline Rows used for regression to Pull Ups, only .5 points are given for each rep) Total Tri-Set Score / Bodyweight = FINAL SCORE Example: DL = 175 Tri-Set Score (60) + (300) + (200) = 560 SCORE = 560 / 175= 3.2 Your goal is to RAISE your score overtime.

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The Aggressive Strength Training

Guide.

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results. Connect With Me Below:

Facebook / Twitter / YouTube / Lean And Mean Blueprint

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The Bags, Bells, and Bodyweight Training System – The “System” Travis created built upon years of in-the-trenches work with his clients and himself. This is for SERIOUS trainees that combine the use of kettlebells, bodyweight, and sandbags to help construct serious gains in muscle, strength, power, and athleticism. If you love to train hard and want a serious challenge, this is it!

This program spans over 40 total weeks and will put anyone to the test. If you’re serious about getting lean while building strength and power all at the same time, this is the perfect blend of kettlebells, sandbags, and bodyweight training. Exceptionally great for MMA fighters, wrestlers and other combat athletes including fire, military, a law enforcement personnel.

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PROJECT: Mobile and Hostile Bodyweight Training System: If you’re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results… A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!

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Want To Train With Other “Focused and Determined ” Hardcore Lifters and Athletes?

As a member of TrainAggressive.com you get access to me as well as the other like-minded members of our hardcore

strength and conditioning community.

You’ll get 2 different strength and conditioning programs each and every month + tons of new fresh new training content!

Click HERE to find out more info!