Beginner's Ruck Workout #4

After a few hours you can really feel your ruck on your shoulders. But it sucks worse when you have to carry your ruck…without straps or handles or both. Add miles to scale up as needed.

5 Mile Ruck total:

Ruck 1 mile quick pace ruck on your back.

  • 12 Hand Release Push-ups
  • 12 Squats

Then lose strap privileges…

Ruck 1 mile carrying your ruck (only using the top handle or whatever you have…just no shoulder straps). Try doing this Farmer’s carry style alternating left and right hands as needed.

  • 12 Ruck Presses
  • 12 Lawnmowers with Ruck (DEMO: https://youtu.be/oWOEzJRo7zw)

Then lose handle privileges AND strap privileges…

Ruck 1 mile bear hugging your ruck or holding on your shoulders. No handles or straps.

  • 24 Ruck Lunges
  • 12 Ruck Curls

Then rucks to your front with straps.

Ruck 1 mile quick pace ruck on your front.

  • 12 Standing Ruck Skull Crushers
  • 12 Rusk Russian Twists

Ruck 1 mile quick pace with ruck on your back…appreciate it more now don’t you?