Two things for you today:
First, the 2026 Iron and Asphalt Challenge is filling up. If you’ve been thinking about joining us, now is the time to lock in your spot.
It’s three simple challenges, bench press, deadlift, and a 5K ruck.
Learn more and grab your spot here -> https://forestvance.samcart.com/products/iron-asphalt-2026
*Not in the Kansas City area? Reply to this email. We have a virtual option, and I’ll personally make sure it’s a good fit before we get you set up.
Second, let’s talk about rucking, because I just got back from a lunchtime ruck and it’s on my mind.
What is rucking?
Simply put, it’s walking with weight on your back. I’ve become a big fan, and it’s become my go-to cardio of choice for a few reasons:
- You burn up to 3x the calories of regular walking
- It’s easier on your body and has a lower impact than running
- It adds real resistance training for your back, shoulders, glutes, and legs
No matter how popular HIIT gets, I still believe we need lower-intensity, base-building, heart-strengthening steady-state cardio as part of a well-rounded fitness program. Rucking fills that role perfectly.
Personally, I’m getting ready for a trip to Disney World, where I’ll be walking . I want to feel great at the end of each day, not wrecked. Rucking is exactly the kind of training that prepares you for real life.
Here’s how to do it:
1. Load your pack.
Start with 20 to 30 pounds, depending on your goals, and plan to increase the weight over time. In the Iron and Asphalt Challenge, we have 20- and 30-pound divisions, so you can start where it makes sense for you.
2. March with purpose.
Your goal is to get your heart rate into Zone 2, which is roughly 220 minus your age, multiplied by 60 to 70 percent. Aim for 30 to 60 minutes. If you can choose a route with hills or uneven terrain, even better.
3. Pack your bag right.
This one matters. If you’re carrying a kettlebell or any hard object, wrap it in a towel before it goes in the bag. Hard objects banging against your back will make rucking miserable fast.
And that’s really all there is to it.
If you want some structure around this, and you want me guiding you toward completing that 5K ruck with 20 to 30 pounds on your back while also getting stronger in your deadlift and bench, the Iron and Asphalt Challenge is your next move. We kick off in mid-September. Grab yours here:
-> https://forestvance.samcart.com/products/iron-asphalt-2026
Not local? Just reply to this email. If the virtual option sounds like a fit, I’ll get you the full details, we’ll work out the logistics, and make it happen.
Have a great rest of your day!
— Forest