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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#
3 Rounds for Time (ruck on)
40 Shrugs (120# Sandbag)
30 Pushups
20 Russian Twists
(Score is Time. Post in comments.)
-RuckWOD Scaled Version-
3 Rounds for Time
40 Shrugs Holding Ruck
30 Pushups
(ruck on optional)
20 Russian Twists
with ruck
(Score is Time. Post in comments.)
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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13:38 pushups w/o ruck
15:00 cash out ruck with #30 plat and #35 sandbag (traveled 1 mile)
Nice job. I like the cash out bonus work. Well done!