Available in: Forward, Endure, Advanced

Challenge Purpose

This Challenge is designed to combine mileage conditioning with the recovery and mobility benefits of yoga. Rucking before or after a workout builds stamina and event-readiness. Pairing it with yoga helps support joint health, muscular balance, and resilience against overuse and injury.

Yoga is a powerful tool for athletes. It builds flexibility, control, and awareness and reinforces your ability to sustain high mileage and demanding workouts over time.

How to Complete This Challenge

To complete the 36-Mile Pre/Post Workout Challenge with Yoga, you must:

• Accumulate 36 ruck miles completed immediately before or after a workout

  • Can also be split (e.g., Ruck to Workout to Ruck)

• Perform 9 yoga or mobility sessions, each at least 15 minutes, directly connected to the pre/post ruck or workout

  • Yoga may be done before or after the ruck/workout segment

• Important Note: Yoga and mileage must be paired intentionally, not randomly throughout the week.

Approved Yoga & Mobility Disciplines

• Yoga styles: Power, Yin, Hatha, Vinyasa, Iyengar, Ashtanga, Aerial, any Hot Yoga

• Mobility or movement: Pilates and functional mobility sessions are also approved

• Format: Studio, app, or online video. Any setting that offers a clear class-style structure is acceptable

• Free options: YouTube, ROMWOD, DoYogaWithMe, Peloton App (free trials), Alo Moves, and others
  (Suggested video links available at the bottom of the Challenge guide)

This list is not comprehensive and are vetted suggestions only. If you have any recommendations for additional videos to suggest, please let us know! We have attempted to suggest a wide variety of practices with both men and women instructors for the largest possible audience. These are listed in no particular order to encourage rosters to be open to different types of instructors and philosophies. They are all meant as an "open and go" class. All of these workouts are between 15 and 20 minutes in length.

15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility and Relaxation, Day 7 | Mady Morrison

15-Minute Full-Body Intermediate Yoga Workout for Men | Man Flow Yoga

Sunrise Yoga - 15 Minute Morning Practice | Yoga with Adriene

15 Min Full Body STRETCH/YOGA for Stress/Anxiety Relief | MadFit

Yoga for Men Stretching to Improve Hip Mobility and Relieve Back Tightness | Man Flow Yoga

Back Workout for Pain Relief and Prevention | Man Flow Yoga

Yoga for Flexibility | 16 Minute Practice | Yoga with Adriene

15 Minute Yoga Beginner Routine - Full Body Flexibility | Sean Vigue Fitness

EVERYDAY MOBILITY: 15-Minute Flow Warm-Up / Movement Snack | Movement Parallels Life 

15 Minute Morning Yoga Morning Yoga Routine | Full Body Yoga Flow

15 Minute Beginner Flexibility Routine | Tom Merrick

Natural Movement and Mobility Beginner Workout | Movement Parallels Life

Recover Faster & Prevent Injuries | Primal Movement Active Recovery Workout | Movement Parallels Life

Honorable Mention: (This explanation of mobility and flexibility drills has been so useful, we felt the need to include it, even though it is not a complete workout.)

10 Best Mobility/Flexibility Drills (Pre-Workout) | ATHLEAN-X

Not Approved

• Meditation-only sessions

• Tai Chi, Qigong, or similar slow-movement meditative practices

• Standalone yoga sessions not linked to your ruck or workout

• Mobility drills done as isolated warm-ups or cooldowns outside this structure

Mileage Limits by Program

• Forward:

  • Min: 1 mile

  • Max: 3 miles per session

• Endure:

  • Min: 3 miles

  • Max: 6 miles

• Advanced:

  • Min: 4 miles

  • Max: 6 miles

Life, Compete, Stirling:
Not required, but may be done optionally for added benefit.

Any ruck mileage beyond the per-session max does not count toward your 36-mile total.

Weight Requirements

• Forward & Endure:
  Use a ruck weight that feels appropriately challenging for your current level.

• Advanced:

  • 45# dry ruck weight for athletes over 150 lbs

  • 30# dry ruck weight for athletes under 150 lbs

Logging Your Progress

• Log your ruck + workout + yoga sessions as part of your regular daily log

• Use the Notes section to track progress like:
  “3 miles pre-workout + 15 min yoga complete. 12 of 36 miles and 3 of 9 yoga sessions done.”

• Once you’ve completed all 36 miles and 9 yoga sessions, select the Challenge from your dashboard and mark it complete.

Challenge Safety & Restrictions