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STRUCTURE: For six rounds, athletes will complete as many Sit-Ups as possible in a minute before completing as many 10 meter lengths of Farmers Carry as possible. After that they’ll complete a minute of Box Jumps then as many 10 meter Shuttle Runs as possible before finishing the round with 1:00 of Step Back Reverse Lunges.

STIMULUS: “Battle Scars” is a Threshold Pacer workout.

STRATEGY: Athletes should aim to complete 15-20 reps of every movement except for Farmers Carry and Shuttle Run, on which they should aim for 5-12 reps.

SCALING: Athletes should choose variations and loading for each exercise that allows for continuous movement throughout every working minute.

SCORING: Athletes score today is their total reps across all 6 rounds of the workout


Leg heavy day, pace through lunges and shuttle runs

Some reps are faster than others, push on the Sit Ups, Box Jumps and Lunges.

Battle Scars (6 Rounds for reps)


6 Rounds:

1 Minute AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest

*Score is total reps for each round

RX+-50/35#, 24/20″

RX3-5/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10# Step Ups

Basics-10 SU, 60m FC, 10 Step Ups

60m SR, 10 Lunges