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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
800m Ruck (45# Ruck and 80# Sandbag)
25 Sandbag Cleans
800M Ruck
50 Lunges
with Sandbag
800m Ruck
25 Ruck Swings
800m Ruck
25 8-count Man Makers
(Score is Time. Post in comments.)
-RuckWOD Scaled Version-
FOR TIME
400m Ruck (Ruck Weight Athlete’s Choice)
25 Ruck Cleans
400M Ruck
50 Lunges
400m Ruck
25 Ruck Swings
400m Ruck
25 8-count Man Makers
(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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14:43 2 sets of cleans instead of manmakers with 35# sandbag and ruck on.
Nice work. Why no manmakers?
Shoulders and chest are smoked right now. Just giving them a little rest today.