November 5, 2021

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.

3 Rounds
 for Max Reps
Ruck Weight 45#
Sandbag Weight 60#
Minute 1 – Steps Ups with Sandbag Overhead
Minute 2 – Sandbag Front Squat
Minute 3 – 4-Count Flutter Kicks (ruck overhead)

(Score is total Reps. Post in comments.)

-RuckWOD Scaled Version-

3 Rounds
 for Max Reps (Ruck On)
Minute 1 – Steps Ups
Minute 2 – Squat
Minute 3 – 4-Count Flutter Kicks (ruck overhead)
Rest 2 minutes between rounds

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

DAILY REMINDERS
Get daily reminders in your inbox or by following us on Instagram, Facebook, or the Twitter.