March 23, 2024

Help keep free.
Buy some gear!

Been a minute. Thought we’d throw a nice little 45-minute WOD together for you.

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.

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

Get daily reminders in your inbox or by following us on Instagram, Facebook, or the Twitter.

One thought on “March 23, 2024”

Leave a Reply

Your email address will not be published. Required fields are marked *