RUCK+: 3x3x4

This RUCK+ WOD features lots of overhead work today. Overhead can be a challenge for a lot of ruckers, and overhead movements are often featured heavily during events. It's important you get overhead work right for shoulder health, shoulder endurance and healthy posture.

This workout is three rounds of three exercises for four rucked miles. Take however much time you need to ensure your form is spot-on for each rep. Remember, taking the time to train to perfect form means you can afford fast (and even potentially crappy form) at event time.

My shoulders/back/chest feel tight after lots of miles. What is that about? A loose fitting ruck can often include shoulders caving inwards, creating tight chest muscles and longer, weak back muscles. Without attention to form, shoulders can take a hit without your even realizing it. But even just wearing your ruck over time without stretching after each wear can create tightness and weak shoulder muscles. If you notice any lack-of-mobility indicators, like stiffness, extra muscle tension or inability to bring your arms totally overhead, keep your hips from moving or your knees from dipping inward on your overhead walking lunge, back out of the exercise and do what you can to maintain as good a form as possible. Bad form over time = injuries. (If any exercise, at any time, creates pain however, see your physician.)

At the end of today's workout, we have an optional but highly recommended yoga video for a good shoulder and neck stretch. Even if you've never done yoga before, or you think it's not for you, we challenge you to get over the feelings, be open to a different experience and give your body the chance to try something new.

THE WORK

Warm up ruck - .50 mile

3x Rounds

  • 12 Ruck Overhead Walking Lunges
  • 12 Ruck Overhead Squats
  • 12 Ruck Overhead Presses

Ruck 1 mile

3 x Rounds

  • 12 Ruck Swings
  • 12 Ruck Skull Crushers
  • 12 Push-Ups (Ruck Optional)

Ruck 1 Mile

3x Rounds

  • 12 Ruck Overhead Walking Lunges
  • 12 Ruck Overhead Squats
  • 12 Ruck Overhead Presses

Ruck 1 mile

3 x Rounds

  • 12 Ruck Swings
  • 12 Ruck Skull Crushers
  • 12 Push-Ups (Ruck Optional)

Ruck .50 mile cool-down

 

This is our yoga recommendation for after today's workout:


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