November 4, 2021

This week’s programming was provided by GORUCK Selection 022 finisher, Chad Malone. The workout below is from his 12-week Selection Training Program. If you’re interested in learning more about his training program, you can reach out to him at chad.malone@capitalmma.com. You can also listen to his podcast interview to hear about his training and experience.

We have included a RuckWOD scaled version of Chad’s workout.

Today’s Ruck WOD is as follows.

For Time
800m Ruck (45# Ruck and 80# Sandbag)
25 Sandbag Cleans
800M Ruck
50 Lunges
 with Sandbag
800m Ruck
25 Ruck Swings
800m Ruck
25 8-count Man Makers

(Score is Time. Post in comments.)

-RuckWOD Scaled Version-

FOR TIME
400m Ruck (Ruck Weight Athlete’s Choice)
25 Ruck Cleans
400M Ruck
50 Lunges
400m Ruck
25 Ruck Swings
400m Ruck
25 8-count Man Makers

(Score is Time. Post in comments.)

NEED MORE WORK?
Interested in more work? Got a sandbag? Want to pay a few bucks? Check out GORUCK’s Sandbag & Ruck Training.

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