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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.
Ruck Weight 45#
Sandbag Weight 80#
10 Rounds
Hillclimb with Ruck & Sandbag (sub 3 flights of stairs if hill is unavailable)
10 Sandbag Deadlifts
10 Sandbag Cleans
10 Sandbag Overhead Press
-Cash Out-
4 mile ruck
(Score is time. Post in comments.)
-RuckWOD Scaled Version-
10 Rounds for Time
Hill Climb (sub 3 flights of stairs if hill is unavailable)
10 Ruck Deadlifts
10 Ruck Cleans
10 Ruck Overhead Press
-Cash Out-
2 Mile Ruck
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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