November 5, 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.

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

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

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