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 email@example.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#
Ruck on Sandbag Clean 4×12
Ruck Overhead Alternating Lunges 4×16
Max Sandbag Getup (80#) in 10 min
-RuckWOD Scaled Version-
75 Squats with Ruck On.
12 Ruck Cleans
16 Ruck Overhead Alternating Lunges
10 Minute Max “lay on your back and stand back up” (ruck on, of course)