In our other programming, we have a workout that gets some attention: we call it the Chop Chop. Wood chops are a functional core movement that matters during Events, and a strong core is an important part of long distance sustainability. A healthy core = a healthy body and back.
Rotational core strength matters just as much when you're hauling your kid into a shopping cart as it does passing a heavy bag off quickly to someone during an Event.
To do a Ruck Wood Chop properly:
What other exercises do I need to know?
Rotational Ruck Deadlifts To begin, stand tall, core engaged, and have your ruck touching the side of your left foot on the ground. "Sit" and rotate into your hip. Grab your ruck with both hands, one on each side and deadlift your ruck to your waist. Then reverse the action and rotate into the opposite hip, coming to a complete stop on the other side. Focus on your glutes and hamstrings in this exercise.
THE WORK x 3
- 16 x Sandbag Wood Chops - Left
- 16 x Sandbag Walking Lunge
- 16 x Rotational Sandbag Deadlifts
- 16 x Ruck-Only Hand Release Push Ups
- 16 x Sandbag Thrusters
- 16 x Sandbag Wood Chops - Right
- 1/2 Mile Sandbag Ruck