RUCK+ | Ruck & Run Intervals

This week in RUCK+, we mix up rucking and bodyweight running for a boost to your cardio endurance, improving your run skill, and fitting in a two rounds of full-body exercises in between. This is another great weekend-style workout, because it may take anywhere from an hour to two hours depending on your run and workout speed. You may choose the distance to run and ruck depending on the area you have available. If you have a time limit but want to still get this workout in, go for 1/4mile segments instead of half mile. 

Plot out a half mile from your workout location. Make it one you can safely store your ruck when it’s not in use. This workout folds in a warm up at the start, so it's a grab-and-go style.


  • Ruck with weight


JUMP SQUATS This is a bodyweight movement. Sit back into your squat and then explode upwards. Keep your arms down by your sides as your jump up.

RUCK HALOS Begin by standing, feet hip width apart, core engaged and tight. Lift your ruck up to a shoulder with both hands. Rotate your ruck around your head and shoulders. This is a slow movement and a sneaky shoulder exercise. Go only one direction for the first round, and then switch directions on the second round.

STRAIGHT LEG DEADLIFT A straight leg deadlift is great for gently strengthening your lower back. This is still a predominantly glute and hamstring exercise, so fully engage those muscles in the same way you would a soft-kneed Romanian Deadlift. Begin by standing, feet wider than hip-width distance apart. Your ruck should be resting just in front of your toes (or on them, depending on your height and flexibility), in between your feet. As you hinge from the hips, fire your glutes and hamstrings, making sure not to lock out your knees. Lift your ruck to standing, and then return it down to the ground for one rep.


Ruck 1/2- 1mile
  • 2 Rounds 
  • 12 x Ruck Squats
  • 12 x Jump Squats
Run 1/2 - 1 mile
  • 2 Rounds
  • 12 x Ruck (or Bodyweight) Push-Ups
  • 12 x Ruck Halos (Go opposite direction for second round)
Ruck 1/2 - 1 mile
  • 2 Rounds
  • 12 x Straight Leg Deadlift
  • 12 x Alternating Reverse Lunges

Run 1/2 - 1 mile





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