November 6, 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.

Chad says “Rest Day”
If you missed any of Chad’s Malone’s WODs this week, this is your chance to make it up.

-RuckWOD Scaled Version-

No rest for you!

20 Ruck Curls
20 Lunges with ruck in front
20 Russian Twists
20 Ruck Ground to Overhead
50m Bear Crawl

(Score is rounds + reps. Post score in comments below)

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

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