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Battlefield Gurgaon

Warrior Fit

The underlying philosophy of Desi Warrior has always been about teamwork and camaraderie while pushing your own limits. It’s about finding out what you are truly capable of by testing your physical and mental fortitude. We are the only running event that is open to people of all fitness levels, the only pre-requisite being that you are willing to work hard and step up to the challenge.

That being said, everyone always wants to get better, faster and stronger, which is why we at Desi Warrior are very excited to launch our very own Warrior Fit program! The purpose of this regimen is to help you Warriors cut through the clutter of different exercise programs and workouts and simplify them so you can go out there and achieve your fitness goals. In order to do that, we have tied up with BootCamp YELLOW as our official training partner under the able guidance of founder and master trainer Jatin Arora.

BootCamp YELLOW is an outdoor fitness training group (since 2013) that redefines fitness through structured training and sustainable nutrition. Our outdoor training offers broad programs that are suitable for any level of fitness. Our program is based on Cross Fit methodology. We do constantly varied, functional movements at a high-intensity. Functional movements are organic in nature, innate to our DNA and essential to our quality of life. We train for longevity, we train for health and most of all, we train for fun. We are an organized fitness training team with certified trainers and experienced runners. We provide professional guidance, running programs and organized programs for interested individuals.

FIT TEST

Are you Warriot Fit? Find out your fitness level to figure out which training program suits you the best. Follow those workouts to maintain and improve your fitness so you can progress to eventually become a Warlord!

Our Warrior Fit test requires you to complete as many burpees as you can in 5 minutes OR run 1 km as fast as you can. Then check your results against the below grid to determine your fitness level. It’s a good idea to keep taking the Warrior Fit test regularly to get feedback on the effectiveness of your training and monitor your progress.

Not sure what a burpee is? Check out this video to learn how to do them correctly and the benefits of doing them as part of your daily fitness routine.

  New Blood Soldier Warlord
Burpees Less than 40 41 – 70 More than 70
1km Run More than 6:30 mins 4:30 – 6:30 mins Less than 4:30 mins

 

TRAINING CATEGORIES

We have divided our Warrior Fit training program into 4 essential categories that will target every aspect of your fitness and help you get to peak performance. You will hear lingo like WOD (Workout of the Day), AMRAP (As Many Reps As Possible), EMOTM (Every Minute On The Minute) and various stretches or movements which you may not know initially, but we will help you figure it all out. Soon you’ll be looking and sounding like a pro!

Strength

Strength training is a key component of our health as it facilitates the buildup of muscles in our body. Not only will it help you manage or lose weight, but it will help you keep it off as it will increase your base metabolic rate to help you burn more calories. It will enhance your quality of life and contribute to better balance, which will reduce your risk of falls.

Workout 1
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
10 X 3 PUSH UPS

WOD 2
2 ROUNDS FOR TIME
200 MTS RUN
20 AIR SQUATS
20 SIT UPS
20 BACK EXTENTIONS
STRETCHING
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
10 X 5 PUSH UPS

WOD 2
4 ROUNDS FOR TIME
200 MTS RUN
20 AIR SQUATS
20 SIT UPS
20 BACK EXTENTIONS
STRETCHING
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
20 X 5 PUSH UPS

WOD 2
AMRAP FOR 20 MIN
400 MTS RUN
30 AIR SQUATS
30 SIT UPS
30 BACK EXTENTIONS
STRETCHING
Workout 2
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
10 X 3 PUSH UPS

WOD 2
2 ROUNDS FOR TIME
40 MTS OF WALKING LUNGES
20 AIR SQUATS
20 BACK EXTENTIONS
STRETCHING
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
10 X 5 PUSH UPS

WOD 2
4 ROUNDS FOR TIME
40 MTS OF WALKING LUNGES
30 AIR SQUATS
40 BACK EXTENTIONS
STRETCHING
WARM UP WOD AFTER PARTY
10 IRON CROSS
10 SCORPIONS
10 HIGH HIP
10 PLANK TO PUSH UPS
REPEAT 3 TIMES
WOD 1
20 X 5 PUSH UPS

WOD 2
AMRAP FOR 20 MINS
40 MTS OF WALKING LUNGES
30 AIR SQUATS
30 BACK EXTENTIONS
STRETCHING

Endurance

Endurance training helps you improve cardiovascular, respiratory and muscular endurance during any aerobic or anaerobic exercise. It helps you exert yourself or remain active over time. It also helps you to withstand fatigue, stress or pain during strenuous activity. Endurance training not only enhances your performance while working out, but also contributes to your overall health, providing you with energy, improved heart function and increased metabolism.

Workout 1
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
EMOTM FOR 10 MINS
5 BURPEES (ODD MIN)
12 AIR SQUATS (EVEN MIN)

WOD 2
FOR TIME
400 MTS RUN
4 ROUNDS
2 MINS REST BETWEEN EACH ROUND
STRETCHING
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
EMOTM FOR 14 MINS
6 BURPEES (ODD MIN)
15 AIR SQUATS (EVEN MIN)

WOD 2
FOR TIME
400 MTS RUN
6 ROUNDS
2 MINS REST BETWEEN EACH ROUND
STRETCHING
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
AMRAP FOR 20 MINS
8 BURPEES
20 AIR SQUATS

WOD 2
FOR TIME
400 MTS RUN
6 ROUNDS
1 MINS REST BETWEEN EACH ROUND
STRETCHING
Workout 2
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
3 ROUNDS AMRAP AND KEEP SCORE
1 MIN BURPEE
1 MIN AIR SQUAT
1 MIN SIT UPS
1 MIN SINGLE UNDER
1 MIN SPOT JOG
1 MIN REST
STRETCHING
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
4 ROUNDS AMRAP AND KEEP SCORE
1 MIN BURPEE
1 MIN AIR SQUAT
1 MIN SIT UPS
1 MIN SINGLE UNDER
1 MIN SPOT JOG
1 MIN REST
STRETCHING
WARM UP WOD AFTER PARTY
10 JUMPING JACKS
10 AIR SQUATS
10 TUCK JUMPS
10 BACK EXT
REPEAT 3 TIMES
WOD 1
6 ROUNDS AMRAP AND KEEP SCORE
1 MIN BURPEE
1 MIN AIR SQUAT
1 MIN SIT UPS
1 MIN SINGLE UNDER
1 MIN SPOT JOG
1 MIN REST
STRETCHING

Speed

A vastly overlooked but important aspect of our overall fitness is speed training. Its benefits range from bone strength and density to an increased ability to store oxygen, both of which enhances the athlete’s ability to perform well.

Workout 1
WARM UP WOD AFTER PARTY
1 K EASY RUN
DYNAMIC DRILLS
BUTT KICS
HIGH KNEES
FOLLOWED BY HIP AND ANKLE MOBILITY
WOD 1
{200MTS X 4} + {400MTS X 6}
2 MINS REST BETWEEN EACH ROUND
PACE for 200 mts : 5:50 to 6:00
PACE for 400 mts : 6:00 to 6:20
STRETCHING
WARM UP WOD AFTER PARTY
1 K EASY RUN
DYNAMIC DRILLS
BUTT KICS
HIGH KNEES
FOLLOWED BY HIP AND ANKLE MOBILITY
WOD 1
{200MTS X 4} + {400MTS X 6}
2 MINS REST BETWEEN EACH ROUND
PACE for 200 mts : 4:40 to 5:00
PACE for 400 mts : 5:00 to 5:20
STRETCHING
WARM UP WOD AFTER PARTY
1 K EASY RUN
DYNAMIC DRILLS
BUTT KICS
HIGH KNEES
FOLLOWED BY HIP AND ANKLE MOBILITY
WOD 1
{200MTS X 4} + {400MTS X 6}
1 MINS REST BETWEEN EACH ROUND
PACE for 200 mts : 3:20 to 3:40
PACE for 400 mts : 4:10:00 to 4:30
STRETCHING

Power

Power training enables us to apply maximum strength in the shortest interval of time. This is important for many sports and physical activities. An athlete can be exceptionally strong but lack significant explosive power if they are unable to apply their strength rapidly. Power is the only training where you require some basic equipment like bar bells and plates. Our training levels focus on increasing your weight so you lift more as you get better.

Workout 1
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
5-5-5-5-5-5-5-5
FRONT SQUATS SQUATS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5-5
PUSH PRESS
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
5-5-5-5-5-5-5
FRONT SQUATS SQUATS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5
PUSH PRESS
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
5-5-5-5-5-5-5
FRONT SQUATS SQUATS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5
PUSH PRESS
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING
Workout 2
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
10-8-5-5-5-3-3-2
DEAD LIFTS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5-5
HANG POWER CLEAN
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
10-8-5-5-5-3-3-2
DEAD LIFTS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5
HANG POWER CLEAN
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING
WARM UP WOD AFTER PARTY
1 KM EASY RUN
HIP MOBILITY
SHOULDER MOBILITY
10 SAMSON STRETCH
10 WORM WALKS
10 BACK EXTENTIONS
10 PUSH UPS
REPEAT 3 TIMES
10-8-5-5-5-3-3-2
DEAD LIFTS
REST : 2-3 MINS BETWEEN EACH SET

5-5-5-5-5-5-5
HANG POWER CLEAN
REST : 2-3 MINS BETWEEN EACH SET
STRETCHING

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