NOVEMBER ‘23

”FEAST OR FAMINE”
MONTHLY CHALLENGE

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Ruck Strap w/Carabiner

COMPLETE THE CHALLENGE.
EARN THE PATCH.

FEAST OR FAMINE:

Equipment needed: Rucksack & Timer

Warm-up:

Start with a light jog for 5 minutes to warm up your muscles and prepare your body for the ruck workout. Make sure your rucksack is secure and comfortable.

Main Workout:

This ruck workout will alternate between intense "Feast" intervals and active recovery "Famine" intervals. The goal is to challenge your endurance, strength, and mental toughness.

Repeat this sequence for a total of three rounds. During the "Feast" intervals, challenge yourself to push harder and lift heavier weights in your rucksack. During the "Famine" intervals, focus on active recovery and maintaining good form.

Feast Interval (Work for 3 minutes, rest for 1 minute):

Ruck March: Load up your rucksack with a challenging weight and march briskly for 3 minutes. Maintain a strong posture, engaging your core and legs. Embrace the "feast" mentality as you push yourself during this interval.

Famine Interval (Work for 1 minute, rest for 1 minute):

Bodyweight Squats: Drop your rucksack and perform bodyweight squats for 1 minute during the "famine" intervals. Focus on controlled and deep squats to give your legs a break.

Feast Interval:

Push-ups on Ruck: Perform push-ups with your hands on your rucksack. Try to complete as many reps as you can with proper form in 3 minutes.

Famine Interval:

Plank: Drop the rucksack and hold a plank position for 1 minute during the "famine" intervals. Engage your core and keep your body in a straight line.

Feast Interval:

Ruck Lunges: Hold your rucksack in a bear hug position and perform alternating forward lunges for 3 minutes. Make sure to maintain proper lunge form.

Famine Interval:

Russian Twists: Sit down, keeping your rucksack nearby. Hold it in your hands and perform Russian twists for 1 minute, engaging your obliques.

Feast Interval:

Ruck Deadlifts: Perform ruck deadlifts for 3 minutes. Make sure your back is straight, and lift your rucksack with proper form.

Famine Interval:

High Knees: Drop the rucksack and perform high knees for 1 minute during the "famine" intervals. Keep your heart rate up.

Repeat for a total of 3 rounds.

Cool-down:

Finish the workout with a 5-minute cool-down walk, with your rucksack at a comfortable weight. Focus on deep breathing and gradually lower your heart rate.

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 November 1, 2023.

New subscribers should wait until the 1st of the month to begin with this patch.

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