🎒 Rucktober Challenge 1: The Grinder · Phoenix Rising App Community

🎒 Rucktober Challenge 1: The Grinder

30-Minute Ruck for Distance

Weight of your choosing (I’ll be carrying ~50 lbs; beginners should scale as needed)
Every 3 minutes: Stop and complete 10 Push-Ups and/or 10 Air Squats, then continue your ruck until time is up

Stimulus:

This challenge blends endurance under load with bodyweight grit. The ruck builds your engine and mental toughness, while the push-ups and squats force you to handle transitions between strength and stamina. Expect your shoulders, legs, and lungs to all be tested here.

Scaling Options:

Drop weight in your pack to keep good form and steady pace
Reduce bodyweight reps to 5 & 5 if needed
Beginner ruckers: focus on 20 minutes instead of 30

💬 Share your ruck weight, distance covered, and how many rounds you hit of the push-ups/squats. Post pics of your setup or your route—we want to see how you’re starting Rucktober: The Grinder.

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