We will be working the entire body today with this workout full of loaded walks. This workout is also designed to really work on your core and stability muscles. When you lift and walk with heavy things, tightening your core to help support the movement builds whole-body strength. We are also working on grip strength and posture.
Wear your ruck for this workout at your current, sustainable workout weight.
Gear for this workout
- Step 1: Get your sandbag.
- Step 2: Get your two 5 gallon buckets filled up with rocks/dirt/water.
- Step 3: Set up an area to work in. A driveway or backyard should be good for this one, but don’t shy away from a gently sloping field if you have one.
- Step 4: Mark a starting line and a finish line.
What exercises do I need to know?
5-Gallon Front Raises Take one 5 gallon bucket handle in both hands (this is where the bucket sling comes in handy if you got one) and raise your arms level with your chest and back down for 1 rep.
Ruck Russian Twists Often, we take our rucks off and use those as the resistance for our Russian Twists. Instead, we will be leaving them on and allowing the resistance to pull you from behind. Feel free to add an implement (big rock, kettlebell, another ruck) to increase the twisting resistance (especially if you are shorter), but if you are doing your RTs right, feet hovering off the ground, the backward pull should be sufficient. If you find your ruck is resting on the ground, straighten your back more to lift it.
Sandbag Deadlifts You can do sandbag deadlifts in one of two ways - on your shoulders or lifting it from the ground. Today, we will be lifting it from the ground. Deadlift form is so important and is often not performed accurately, even among some of the best athletes. Tuck your toes under the sandbag as you stand in front of it, feet shoulder width apart. Bend over and grab the sb handles, hands shoulder width apart. Bend your knees until your shins touch the sb. Lift your chest, straighten your back and fire those glutes. Slowly stand, lifting the bag, with your glutes powering the movement.
5-Gallon Bucket Side Zippers Begin standing tall and engage your core. Your buckets should be at the outside of each ankle. Bend slightly to take each handle of both 5-gallon buckets and slowly lift them up along the sides of your legs, like you are zipping up a zipper. Your glutes should be firing to help support this movement.
5-Gallon Bucket Goblet Squats Stand tall, squat position. Holding one bucket by both sides (no handles), bring it up to your chest, elbows tight to your ribs. You will have to use finger and grip strength to press your hands into the bucket to keep it stable. Squat, keeping the bucket level with your chest.
Sandbag Un-Even Push-Ups Perform a push-up with one hand on the sandbag and the other on the ground. Perform right arm for the first round of the WOD, left arm for the second round, and switch halfway for the third round.
5-Gallon Bucket Windmill Windmills are often seen as warm-up exercises, but not in this case. Standing tall, legs wider than shoulder-width for stability, one 5-gallon bucket on the outside of your left ankle. Straighten your right arm out laterally. Tip to the left, grab the bucket and lift so both arms are out laterally with the bucket hanging from your left hand. Hold for a count of 5. Tip back down, rest the bucker on the ground for a 5-count, and perform again.
WARM UP
Get your blood flowing and prevent injury with the PVC pipe warm up:
3 x PVC Pipe* Shoulder Warm-Up Drill
- 10 x PVC Pipe Pass Through Hold your PVC pipe wider than shoulder width. Your arms should feel slight tension as you hold the pipe. Raise your arms up overhead and bring the PVC pipe behind you, the PVC pipe bumping your behind and then bring it overhead and bumping the front of your thighs
- 10 x PVC Pipe Around the Worlds
- 10 x PVC Pipe Deadlifts Perform with body tension as though the pipe were heavy.
- 10 x PVC Pipe Overhead Squats Hold pipe overhead and perform squats
- If you do not have a thin PVC pipe, a dowel, broomstick or mop handle works just as well.
Then, add:
15 x PVC Pipe Push Presses - when you do these, create tension. Don't just fling your arms up and down.
WORKOUT x 3 Rounds
Sandbag Bear Hug - Hug your Sandbag like you're giving it a big bear hug and walk from the Start point to your Finish line and back.
- 15 x Sandbag Squats
- 15 x 5-Gallon Front Raise (use both hands)
Sandbag Lunge Walk - forward lunge walk from the Start point to your Finish line and back, holding your sandbag in the Zercher (cradle) position.
- 15 x Sandbag Curls
- 15 x Ruck Russian Twists
Suitcase Carry - use a single 5 gal bucket. Rush like you’re in the airport and you’re about to miss your flight. Walk from the Start point to your Finish line and back.
- 15 x Sandbag Deadlifts
- 15 x 5-Gallon Bucket Side Zippers
Farmer’s Walk - carry two 5 gallon rock buckets - one in each hand. Walk from the Start point to your Finish line and back.
- 15 x Sandbag Bent Over Rows
- 15 x 5-Gallon Bucket Goblet Squats
Cross Body Carry - Carry one bucket up in the overhead snatch position (raise your arm overhead and rest the bucket against your forearm - this may require significant shoulder strength, so drop weight in one bucket if you need to) and one bucket in your Suitcase Carry. Reverse arms when you get to your Finish point
- 15 x Sandbag Un-Even Push Ups
- 15 x 5-Gallon Bucket Windmill (each side)