Cadence isn’t just about speed -- you're also building control.

This session links your deep core and hip flexors to the rhythm of your stride. When these systems sync, every step costs less energy. That’s efficiency. And over long events, it adds up fast.

Train your rhythm today, so your feet keep time (not burn out) when the miles get long.

Why this matters: Hip flexors and deep core coordinate your step rhythm. Better rucking cadence equals better energy economy.

NOTES

• RPE (rate of perceived exertion) should be 6-7.
• If needed, adjust the number of reps, time, or rounds to fit your fitness level.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.

WARM UP

WORKOUT x 3 ROUNDS