It's easy to see a four-exercise workout and think, "Pssshhhh, I can do this in my sleep." For those of you who've done one, you know it's not that easy.
We start with a 2-mile warm-up pace ruck. Your effort should be a 5-7 out of 10. From there, it's just a grinder -- 4 x rounds of 20 rep sandbag movements. How heavy should your sandbag be? We recommend women should use between 20-35lbs and men should use between 30-55lbs to start, but the skies the limit. However, if you haven't added to your sandbag weight in a while, only add 10% for this workout. (And keep it there!)
EQUIPMENT YOU'LL NEED
- Sandbag - your choice of weight. Make it challenging. If you are an intermediate level athlete, be aware you will need to raise your sandbag overhead, so plan accordingly. If you need to drop weight (or use your ruck), the same exercises and cues still apply.
WARM UP: RUCK 2 MILES WARM-UP PACE
4 x ROUNDS
20 x SANDBAG SHOULDER-TO-SHOULDER PUSH PRESS
COOL DOWN: RUCK 2 MILE COOL DOWN PACE