March 23, 2024

Warm-up (5 minutes):

• Start with a 5-minute brisk walk, gradually increasing your pace to warm up your muscles and elevate your heart rate.

Main Workout (35 minutes):

1. Ruck Tabata Circuit (15 minutes):
   • Perform each exercise for 20 seconds at maximum effort, followed by 10 seconds of rest. Complete 6 rounds of each movement before going to the next one.
   • Exercises:
     • Ruck Thrusters
     • Ruck Push-ups
     • Ruck Lunges (with the ruck held overhead)
     • Ruck Mountain Climbers
2. Descending Pyramid Ruck Run (15 minutes):
   • Find a challenging terrain with hills if possible.
   • Start with a 1-minute ruck run at a fast pace.
   • Rest for 30 seconds.
   • Then, decrease the run duration by 15 seconds each round while maintaining a challenging pace (e.g., 45 seconds, 30 seconds, 15 seconds).
   • Rest for 30 seconds between each run.
   • After completing the descent, increase the run duration back to 1 minute and repeat the pyramid for a total of 15 minutes.
3. Ruck Bear Crawl and Burpee Challenge (5 minutes):
   • Set a timer for 5 minutes.
   • Perform 5 Ruck Bear Crawls (10 yards forward and 10 yards backward) followed by 5 Ruck Burpees.
   • Repeat this sequence as many times as possible within the 5-minute timeframe.

Cool Down (5 minutes):

• Finish with a 5-minute cooldown walk at a moderate pace to gradually lower your heart rate and allow your muscles to recover.

Explanation of movements:

• Ruck Thrusters:
  • Start by holding the ruck close to your chest with both hands.
  • Stand with your feet shoulder-width apart.
  • Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and your weight on your heels.
  • As you come up from the squat, simultaneously press the ruck overhead, extending your arms fully.
  • Lower the ruck back to chest level as you descend into the next squat.
• Ruck Push-ups:
  • Begin in a plank position with your hands on the ground and the ruck on your back.
  • Your hands should be slightly wider than shoulder-width apart, and your body should form a straight line from your head to your heels.
  • Lower your body towards the ground by bending your elbows, keeping them close to your body.
  • Once your chest touches the ruck, push yourself back up to the starting position, fully extending your arms.
• Ruck Lunges (with the ruck held overhead):
  • Start by holding the ruck with both hands overhead, arms fully extended.
  • Take a big step forward with one leg and lower your body until both knees are bent at a 90-degree angle, with your back knee just above the ground.
  • Keep your front knee aligned with your ankle and ensure your torso remains upright.
  • Push through the heel of your front foot to return to the starting position, then repeat on the other leg.
• Ruck Mountain Climbers:
  • Begin in a plank position with your hands directly under your shoulders.
  • Engage your core and bring one knee towards your chest, then quickly switch legs, alternating back and forth in a running motion.
  • Maintain a straight line from your head to your heels throughout the movement, and keep your hips stable.
• Ruck Bear Crawls:
  • Start on your hands and knees with the ruck positioned on your back.
  • Lift your knees off the ground so you’re in a crawling position.
  • Move forward by stepping your right hand and left foot simultaneously, followed by your left hand and right foot.
  • Maintain a stable core and keep your back flat as you move forward and backward.
• Ruck Burpees:
  • Begin in a standing position with the ruck on your back.
  • Drop into a squat position.
  • Place your hands on the ground.
  • Kick your feet back into a plank position.
  • Perform a push-up, then quickly jump your feet back towards your hands.
  • Explosively jump into the air, then return to the starting position and repeat.

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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