November 3, 2021

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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 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.)

Interested in more work? Got a sandbag? Want to pay a few bucks? Check out GORUCK’s Sandbag & Ruck Training.

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7 thoughts on “November 3, 2021”

  1. 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.

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