June ‘24

”BEACH DAY”
MONTHLY CHALLENGE

COMPLETE THE CHALLENGE.
EARN THE PATCH.

BEACH DAY!!

Beach day! It's June. Take your sandbag to the beach. Fill it up and get a workout in!! The workout is designed to be intense and comprehensive, targeting various muscle groups and incorporating cardio, strength, and endurance training.

Warm-Up:

1. Jogging along the beach (3 minutes)

2. Dynamic Stretching (2 minutes)

- Arm circles, leg swings, and torso twists.

Main Workout:

1. Ruck Run

Fast-paced run with ruck along the shoreline, taking advantage of the uneven sand surface to engage stabilizing muscles.

2. Sandbag Circuit

Perform each exercise for 45 seconds with 15 seconds rest in between. Repeat circuit twice.

• Sandbag Clean and Press

• Sandbag Squat

• Sandbag Overhead Walking Lunges

• Sandbag Deadlift

• Sandbag Russian Twists

• Sandbag Bear Hug Carry

3. Sugar Cookies

- Lie in the wet sand, roll around until completely covered (simulating the 'sugar cookie' effect), then stand up and repeat.

- Perform 30 seconds on, 30 seconds rest, repeating 5 times.

4. Hydro Burpees

- Perform regular burpees, but each rep includes a run into the water (knee-deep), dropping for the burpee, then running back to the start.

- Perform for 45 seconds, rest for 15 seconds, repeating 8 times.

End Workout

NOTES: Ruck weight can vary. Typically, 20 pounds if you weight under 150; 30 pounds if you are over 150. As always, modify as necessary.

Subscriptions: Patches will be shipped starting the 1st of the month. New subscribers should wait until the 1st of the month to begin with this patch.

Having a great time? Awesome! Share it with everyone on social media and use our hashtags on Facebook and/or Instagram:
#ComeWithItNow #RucksOnParade

REGISTER NOW

Not seeing what you want?
Looking for a previous month’s challenge?
Patches are now on-sale!
View our SHOP page

P.S….We did it. We created a blog. Check it out!