Before we get into the meat of this workout, let's talk about pacing for a minute. Pacing is what changes "just a ruck" into a RUCK+ workout.
- If 1 is walking to the fridge...
- 3 is an alert and active warm-up pace
- 5 is your baseline pace - your "just a ruck" basic pace that you could maintain for hours and hours without adjustment.
- 7 - 8 is your quick pace - PATHFINDER defines a quick ruck pace as a 15:xx/min mile or less under your specific ruck weight. You can maintain this pace for an hour or two.
- 10 is your all-out pace that you can sustain for fifteen minutes, max. It may include very brisk ruck shuffling or a run.
- (We DO NOT recommend ruck running for anything longer than brief time periods, if at all. You have your whole life to live in your body - running under weight if a fast-track to destroying your knees, hips and ankles. Running: Yay! Rucking: Yay! Ruck Running: Boo.)
For our RUCK+ WOD today, we've got two starter miles. The first should be a "warm-up" mile, and the second you should be bringing your pace to a 5-6 effort.
The 8-minute AMRAP is quick, but with the total time under tension of this workout, it should feel like enough. (AMRAP, for those who might not know, is As Many Rounds As Possible. You will complete the full group of exercises as many times as you can within the time limit.)
The second set of 2 miles should be brisk, approaching an 8 out of 10 pace for the second mile. This should feel like a pace where you could sustain it only for the length of the mile. At all times, remember to keep your posture with feet and toes pointing slightly out, arms swinging at your sides and head and neck straight and looking forward. As you pick up speed, a slight forward lean helps efficiency.
Ruck 2 miles
8 minute AMRAP
- 4 x Burpees
- 6 x Push-ups
- 8 x Ruck Thrusters
- 10 x Ruck Swings
- 12 x Ruck Upright Rows
- 14 x Ruck Russian Twists
Ruck 2 miles