In RUCK+ workouts, we often use other implements, like sandbags, kettlebells, or other weights. Today, we're doing a Beginner RUCK+, using miles and bodyweight exercises to get that WOD in!
WHAT YOU'LL NEED
Select a location that you can make .25 mile loops in and a safe place to put your workout mat. You will want to have some gloves in your ruck to protect your hands. (We recommend Mechanix M-Pact Covert Tactical gloves.) A local track with 400 meter loops is ideal.
Your ruck can be whatever weight is right for you and your fitness level. Since this is a Beginner Bodyweight RUCK+, any weight is fine. If you're completing this workout as an Endure or Advanced level athlete, #CTHT and use the ruck weight you've been training with.
PACING & Counts
A warm-up pace is a slow stride to get loosened up. As you ruck, make sure your legs and feet don't reach too far forward, but instead keep your feet under your hips.
A normal pace is a stride where you can comfortably hold a conversation without too much effort.
A quick pace (which PATHFINDER defines as anything under a 13:xx min mile) is one where you are breathing heavy, can only speak a few words at a time, and may be shuffling (walking quickly, almost jog-like) to get an increased heart-rate.
Hard Count is when you perform a unilateral movement, each leg (or arm) is a duplicated rep. (Example: 1,1,2,2,3,3, count instead of 1,2,3,4 count.)
- Ruck .25 mile (400 meters) - Warm-up pace
- 5 x Bodyweight Reverse Lunge with Rotation HARD COUNT
- 10 x Scapular Push-Ups on Elbows
WORKOUT x 3 Rounds
After your 400m warm up lap, complete one full round of this workout. Once your round is complete, go for another 400m ruck loop. This workout is 3 rounds, which means you'll ruck three more 400m loops.
- 10 x Bodyweight Squats
- 10 x Bodyweight Walking Lunges
- 10 x Bear Crawl Paces HARD COUNT
- 10 x Push-Ups
- 10 x Inchworms
ROUND 1 : 400 METERS - NORMAL PACE
ROUND 2: 400 METERS - QUICK PACE
ROUND 3: 400 METERS - NORMAL PACE