Intermediate/Advanced Ruck Workout #02: The Bagala Bomb

This is a (slightly modified) Team Spearhead Classic that suits Team Assessment training well. Wear your ruck for the workout and you can go without it for each run segment.

What gear do I need?

  • Ruck
  • Sandbag

AMRAP (As Many Reps as Possible) in 4 Minutes

  • 15 x Ruck Overhead Push Press
  • 15 x Ruck Curl to Press
  • 10 x Ruck Jump Squats

    Rest 2-5 minutes, THEN:

    Run 1/4 mile (no ruck)
    1 min rest

    • 45 x Burpees
    • 30 x Ruck Bent Over Rows
    Run 1/4 mile (no ruck)

    1 min rest

    • 20 Ruck Push Ups
    • 30 Ruck Sit Ups

    Shuffle with #20 sandbag 1/4 mile x 2

    1 min rest

    • 20 Ruck Rows
    • 20 Ruck Triceps Curl

    Run 1/4 mile (no ruck)
    Rest 1 min

    AMRAP (As Many Reps as Possible) in 4 Minutes
    Burpee to clean and jerk ruck

     

    Workout Date: Thu, 06/04/2015

    Team Leader: Sara B. Roster 6-192, PATHFINDER 006


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