MAY ‘24

”IRON HORSE”
MONTHLY CHALLENGE

COMPLETE THE CHALLENGE.
EARN THE PATCH.

IRON HORSE

This workout incorporates a variety of movements utilizing rucks, sandbags, and other weighted gear to challenge endurance, strength, and mental toughness.

Warm-up:

- Jog with rucksack on (5 minutes).

- Arm circles, leg swings, torso twists, and hip openers (5 minutes).

Main Workout:

Station 1: IRON HORSE March

- March forward at a brisk pace, carrying rucksacks.
- Every 2 minutes, stop and perform 10 squats with rucksacks held at chest level.
- Keep marching until the 10-minute mark.

Station 2: Sandbag Drag

- Place sandbags or weighted objects on the ground.
- Attach a rope or strap to the sandbag and drag it for 50 meters.
- Rest for 30 seconds and repeat for a total of 5 minutes.

Station 3: Ruck Push

- Set up cones or markers about 20 meters apart.
- Push rucksacks loaded with weights from one marker to the other and back.
- Rest for 30 seconds and repeat for a total of 7 minutes.

Station 4: Sandbag Carry and Squat

- Shoulder a sandbag and carry it for 100 meters.
- Upon reaching the endpoint, perform 10 squats with the sandbag.
- Carry the sandbag back to the starting point and repeat for a total of 8 minutes.

Cool Down:

- Slow jog or walk for 3 minutes to gradually bring down the heart rate.
- Stretching focusing on the legs, back, shoulders, and hips for 2 minutes.

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

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