Today's RUCK+ workout is a serious drag. Using your ruck (and/or a sandbag or sandbell), we're bookending four exercises after each mile. You'll be dragging your sandbag under you, on you, and over you, which is going to make that mile ruck (between 3-5 total) feel like you're drifting along after all that effort.
EQUIPMENT YOU NEED:
- Resistance Band
- Weighted Ruck
- OPTIONAL: Sandbag or Sandbell
NOTES
- Complete one circuit round of exercises per mile for a total of 3-5 miles.
- You can use your weighted ruck, a sandbag, or a sandbell
- Athletes training for a planned endurance event of over 12 hours should carry a sandbag or sandbell, along with their weighted ruck, for the mileage component.
|
REMINDER:
|
WARM UP
| 10 x reps | Overhead Band Press |
| 10 x reps | Band Resisted Squat |
WORKOUT x 3-5 Rounds
| 1 mile | Weighted Ruck |
| 8-12 x reps | Lateral Bag* Drag |
| 8-12 x reps | Bag Bent Over Row |
| 8-12 x reps | Bag Deadlift |
| 8-12 x reps | Bag Squat to Overhead Press - Alternating Shoulder |
*You can use either your ruck if you're working on on the side of a trail, or a ruck, sandbag, or sandbell if you're completing your mile in an out-and-back roundtrip.
