We have a fun RUCK+ today, great for a lighter day of work. The pattern is easy with the same four exercises, descending over the workout/miles. It's a 4-mile workout, so keep a good pace for the best cardio response.
What exercises do I need to know?
Ruck Swings - Single Arm Only This is a traditional ruck swing, but only with one hand grasping the handle of your ruck. If you need extra stability (especially in the case of a ruck that might still be too heavy for you to swing with a single arm), hold your non-working arm out to the side. This will help balance the swinging load.
Sumo Ruck High Pulls Sumo position is an open leg stance, feet wider than hip width and toes pointing out. Standing tall, core engaged, both hands on your ruck handle. Your ruck is comfortably in line with your hips. Bring your ruck up to your clavicle/chin area, splaying your elbows wide. Bring it back down for one rep.
THE WORK
Ruck 2 miles
- 15 x Ruck Swings
- 15 x Ruck Squats
- 15 x Ruck Walking Lunges
- 15 x Sumo Ruck High Pulls
Ruck 1 mile
- 15 x Ruck Swings - Single Arm Only
- 15 x Ruck Squats
- 15 x Ruck Walking Lunges
Ruck .50 mile
- 15 x Ruck Swings - Single Arm Only, Opposite Side
- 15 x Ruck Squats
Ruck .50 mile
- 15 x Ruck Swings
Great workout!