Beginner's Ruck Workout #03

1 Mile Ruck at a “fast” pace…no running.

(Keep good posture your main focus as you increase speed. Good posture means: eyes looking ahead, ears in line with your shoulders, lean forward slightly at the hips and feet pointed forward.)

3 Rounds of:

  • :30 plank
  • 12 Half-Kneeling Wood Chops (Demonstration)
  • :30 side plank
  • 12 Crunches
  • :30 side plank (opposite side)
  • 12 Supine Toe Touches (Demonstration)

3 Rounds of:

  • 10 Ruck Walk-Out Burpees
  • 10 4 Count Ruck presses (while laying on your back)
  • 10 4 Count Ruck skull crushers (while laying on your back)
  • 10 Ruck SLOW Curls

:30 Brief Rest

2 Rounds of:

  • 10 Ruck Squats (ruck on back)
  • 10 Right/Left Lunges (ruck on back)
  • 10 Right/Left Lunges (ruck on front no straps allowed!)
  • 10 Right/Left Lunges (ruck overhead)

1 Mile Ruck cool down


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