Happy Sunday!
One of my favorite parts of my morning routine is when I have the time to do some steel mace work.
This is why our 28-Day Steel Mace Flow Challenge starts tomorrow, and I wanted to give you a taste of exactly what it looks like.
Now, a 7 or 10-pound steel mace works great for this. If you’re brand new and don’t have one yet, even a broomstick can offer surprising benefits for practicing movements and building mobility.
Two Ways to Run the Challenge
Option 1 — Add-On Format
One session per day, done first thing in the morning, tacked onto the end of your existing workouts, etc. Each session runs 5–10 minutes. Train 6 days per week, rest on Day 7. This keeps your current strength training intact while layering in rotational strength, shoulder stability, and conditioning.
Option 2 — Standalone Format
Two sessions back-to-back, 3 days per week (Monday, Wednesday, Friday). Total session time is 20–30 minutes. This is a dedicated steel mace training block — one tool, one focus, all 28 days.
Here’s a Sample — Days 1 & 2
Day 1 — Lower/Core Focus
30 seconds work / 15 seconds rest — 3 to 5 rounds
- Hinge Rotate Press (Right)
- Hinge Rotate Press (Left)
- Reverse Mace Lunge (Right)
- Reverse Mace Lunge (Left)
Do this as a finisher on its own, OR combine it with Day 2 for a full standalone session:
Day 2 — Upper Focus (EMOM)
6–10 minutes, every minute on the minute:
- Minute 1: 12 Steel Mace 360s per side
- Minute 2: 7 Burpees
Alternate back and forth for the full duration.
The full 28-Day Steel Mace Flow Challenge kicks off tomorrow, Monday, March 2nd, and you can still jump in and do it live with us.
Click the link below to get all the details and reserve your spot:
–>> 28-day Warrior Mace Flow Challenge – Starts Monday, March 2nd
Enjoy your Sunday!
— Forest