RUCK+ | DRIFT & DRAG

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:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

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.


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