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“Road Warrior – Day 1 & Day 2”

Challenge Workout by Dan John

1.1K 9
  • Day 1
  • For Load and Reps
  • With 1 Dumbbell in the Left Hand, perform:
  • Waiter Walk
  • Suitcase Carry
  • Suitcase Deadlifts
  • Single-Arm Overhead Presses
  • Single-Arm Bench Presses
  • Side Bends
  • Day 2
  • Same workout but use the right hand.

The Road Warrior is a 3-day workout series. Choose the weight available and the reps depending on your energy level. Perform each movement with the chosen reps and complete as many rounds given how you feel. For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand. Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.

Score is the load used and the total number of reps completed for Day 1 and Day 2.

See also: “Road Warrior – Day 3” 

Movement Standards

Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired meters.

Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired meters.

Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbell until full extension of the legs, knees, and hips. This counts as one rep.

Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.


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Background: This workout was one of the challenge workouts Dan John posted on T-Nation back in 2014. The Road Warrior is a 3-day workout series designed for the members of one of their federal agencies who travel all the time and never know what equipment will be available.

Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

See also: “Road Warrior – Day 3” 

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