November 1, 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.

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)

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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