OCTOBER ‘23
”RUCK LIFE”
MONTHLY CHALLENGE
The embroidered patch features a metallic thread inside the sugar skull.
COMPLETE THE CHALLENGE.
EARN THE PATCH.
Here’s the workout:
Warm-Up (10 minutes):
5 minutes of light jogging or brisk walking with your ruck on. 5 minutes of dynamic stretching (e.g., arm circles, leg swings, hip circles).
Main Workout:
Round 1: Cardio Endurance (10 minutes)
Set a timer for 10 minutes.
Fast-paced rucking (brisk walking or jogging) with your loaded ruck. Try to cover as much distance as possible in this time.
Round 2: Strength and Stamina (15 minutes)
10 Ruck Push-Ups: Place your ruck on the ground and perform push-ups with one hand on the ruck and the other on the ground. Alternate hands with each rep.
15 Ruck Squats: Hold your ruck close to your chest and perform deep squats.
20 Ruck Lunges: Hold your ruck on your shoulders and perform walking lunges. Alternate legs with each step.
Round 3: Agility and Core (10 minutes)
20 Ruck Mountain Climbers: Get into a plank position with your hands on the ruck. Bring your knees in towards your chest one at a time.
15 Ruck Russian Twists: Sit on the ground, lean back slightly, and hold your rucksack. Twist your torso to each side while keeping your feet off the ground.
Round 4: Endurance Challenge (10 minutes)
Set a timer for 10 minutes.
Fast-paced rucking again, similar to Round 1, but this time aim to maintain your pace or even increase it from the previous round.
Cool Down (5 minutes):
5 minutes of slow walking or gentle stretching to cool down your muscles.
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 October 1, 2023.
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
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