JANUARY ‘24

”SAMURAI”
MONTHLY CHALLENGE

COMPLETE THE CHALLENGE.
EARN THE PATCH.

Warm-up

- Jumping jacks: 2 minutes
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- Bodyweight squats: 1 minute
- High knees: 1 minute

Workout

Set 1 - Samurai Strength

Sandbag Slams (3 sets x 1 minute)
Lift the sandbag overhead and slam it down with force, engaging your core and entire body.

Ruck Lunges (3 sets x 1 minute)
Perform walking lunges with the weighted ruck on your back, ensuring proper form and balance.

Sumo Deadlift High Pulls (3 sets x 1 minute)
Use the sandbag to perform sumo deadlifts, followed by a high pull, engaging your hips and upper back.

Ruck Push-Ups (3 sets x 1 minute)
Place your hands on the handles of the ruck while performing push-ups, challenging your chest and shoulders.

Set 2 - Agile Samurai:

Sandbag Toss (3 sets x 1 minute)
Lift the sandbag and toss it forward, then quickly move to catch it. Focus on agility and hand-eye coordination.

Ruck Sprints (3 sets x 1 minute)
Sprint in place with the weighted ruck on your back. Lift your knees high for added intensity.

Sandbag Bear Crawls (3 sets x 1 minute)
Get into a bear crawl position with the sandbag on your back and move forward, engaging your core and shoulders.

Ruck Jump Squats (3 sets x 1 minute)
Perform jump squats with the weighted ruck, emphasizing explosive power and controlled landings.

Set 3 - Samurai Endurance:

Sandbag Carry (2 sets x 2.5 minutes)
Carry the sandbag at your side while walking briskly to challenge your endurance.

Ruck Run (2 sets x 2.5 minutes)
Run in place with the weighted ruck, maintaining a steady pace to elevate your heart rate.

Cool Down

- Slow jogging in place: 2 minutes
- Stretching: 3 minutes (focus on legs, back, and shoulders)

Remember to listen to your body, stay hydrated, and modify exercises as needed. This workout combines strength, agility, and endurance, drawing inspiration from the discipline and strength of the samurai.

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 January 1, 2024.

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

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