Intermediate/Advanced Ruck Workout #04

The Opener and Closer

by UHaul 2018

The Opener and Closer…a quick ruck workout that will tax your upper body, lower body, and core. Use it before and after you ruck your miles. Just be sure to ruck you minimum miles to get your pre or post ruck mileage.

NOTE: For overhead holds, plank, and 6 inch hold: Complete TOTAL time with as little rest as possible. Clock stops when you break form.

With your ruck:

  • Overhead Hold x 3 minutes
  • Upright Row x 20
  • Overhead Hold x 2 minutes
  • Upright Row x 10
  • Overhead Hold x 1 minute
  • Upright Row x 5

Bear Hug or cradle your ruck and perform:

  • Alternating lunges x 30 (15 each leg)
  • Squats x 30
  • Alternating lunges x 20 (10 each leg)
  • Squats x 20
  • Alternating lunges x 10 (5 each leg)
  • Squats x 10

Rucks on your back and perform:

  • Plank x 3 minutes
  • Burpees x 20
  • Plank x 2 minutes
  • Burpees x 10
  • Plank x 1 minute
  • Burpees x 5

Close out with:

  • 50 Flutter kicks, holding ruck overhead
  • "6 inch hold" x 2 minute (keep holding ruck overhead for added misery)
  • 50 Flutter kicks, holding ruck overhead
  • "6 inch hold" x 1 minute

NOTE: "6 inch hold": laying on your back, lift feet 6" off the ground and hold. If you have no lower back issues, hold your ruck. If you do have lower back issues, put your ruck to the side.

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