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Iron Anchor Challenge 

Navy MWR Fitness is offering the Iron Anchor Challenge to encourage and challenge the Navy community to be physically active at home during the Armed Forces Day weekend. The Iron Anchor Challenge consists of five movements, each with a prescribed number of repetitions. The Iron Anchor Challenge includes warm-up recommendations and is designed with upper, lower, core, and dynamic plyometric movement patterns, providing participants with a well-rounded and all-inclusive battery of exercises that will test their physical fitness levels. Share your photos and videos on your favorite social media using #IronAnchorChallenge.

Instructions:

Download a handy instruction guide here.  Perform all of the following exercises in order once, completing all repetitions at each movement before proceeding to the next. Execute as many sets as needed to complete the total number of repetitions/time prescribed for each movement. The challenge may be physically demanding, and participation should be based on your current physical training ability. Navy MWR recommends that you consult with your health care provider before participating in the challenge to ensure there are no underlying issues that could negatively impact your ability to participate.

Warm-up Recommendations:

Movement link: https://www.navyfitness.org/fitness/noffs-training/noffs-overview/movement-library

  1. Glute Bridge (8 repetitions)
    • Select: Operational Series, Pillar Prep, Glute Bridge
    • View the instructional pictures and video for proper movement execution.
       
  2. Plank with Alternating Hip Flexion (8 repetitions each leg)
    • Select: Operational Series, Pillar Prep, Plank w/Alternating Hip Flexion
    • View the instructional pictures and video for proper movement execution.
       
  3. T’s Bent Over (8 repetitions)
    • Select: Operational Series, Pillar Prep, T’s Bent Over
    • View the instructional pictures and video for proper movement execution.
       
  4. Reverse Lunge, Elbow to Instep w/Rotation (4 repetitions each side)
    • Select: Strength Series, Movement Preparation, Reverse Lunge, Elbow to Instep – with Rotation
    • View the instructional pictures and video for proper movement execution.
       
  5. 2 Inch Runs (5 seconds)
    • Select: Strength Series, Movement Preparation, 2 Inch Runs
    • View the instructional pictures and video for proper movement execution.

Iron Anchor Challenge:

  1. Squats with/without Mini Bands (80 repetitions total)
  2. Push-Ups (80 repetitions total)
  3. Glute Bridge (80 repetitions total)
  4. Pillar Bridge/Plank – Elbows (2 minutes total)
  5. Reverse Lunge Alternating (80 repetitions total; 40 repetitions per leg)

Cool Down and Recovery:

  1. 3- to 5-Minute Walk
    • Goal: Bring heart rate down and recover blood oxygen levels
       
  2. 90/90 Stretch – with Arm Sweep (4 repetitions each side)
  3. Bent Knee Hamstring Stretch (8 repetitions each side)
  4. Quad/Hip Flexor Stretch – 1/2 Kneeling (8 repetitions each side)
  5. Triceps Stretch (8 repetitions each side)

 

Share your photos and videos! #IronAnchorChallenge