November 1, 2021

Help keep free.
Buy some gear!

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 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.

Ruck Weight = 45#
Sandbag Weight = 80#

Part 1
Squats 5×15
Part 2
Ruck on Sandbag Clean 4×12
Ruck Overhead Alternating Lunges 4×16
Part 3
Max Sandbag Getup (80#) in 10 min

-RuckWOD Scaled Version-

Part 1
75 Squats with Ruck On.
Part 2
4 Rounds
12 Ruck Cleans
16 Ruck Overhead Alternating Lunges
Part 3
10 Minute Max “lay on your back and stand back up” (ruck on, of course)

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.

2 thoughts on “November 1, 2021”

Leave a Reply

Your email address will not be published.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