November 7, 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.

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

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

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