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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.
For Time
100 Push Press (Ruck Weight 45#)
5 Burpees every every 90 sec
(Score is Time. Post in comments.)
-RuckWOD Scaled Version-
For Time
100 Push Press (Ruck weight athlete’s choice)
3 Burpees every 90 Seconds
(Score is Time. Post in comments.)
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8 minutes 2 seconds used a 50lb SB and 5 burpees at each 90. Smoked.
Woof! Well done!
4:37 w/ 30# plate in ruck packed for tough event. After yesterday’s pushups, my shoulder respectfully request a rest.
17:10 1 mile ruck cash out.
We’ll see if Chad has any mercy tomorrow 🙂
I have a strong sense that’ll be a “no.” Oh well, on to the next one!
5:30. Used a 50 med ball. Absolutely smoked.
Nice!