For this workout, I made my garage home-base rather than doing the workout on the trail we use. I like the combination of high energy Tabata training with LISS (low intensity steady state) mileage thrown in to cool things down.
I set my Tabata timer (there are a million timing apps out there - I happen to use GymBoss) for 20 seconds on, 10 seconds off for 4 minutes. Begin with Circuit 1, then ruck your mile. Continue for 4 circuits and 4 miles. This workout could take around 80 minutes, so plan accordingly. It could be a great weekend workout.
What are the exercises I need to know?
Circuit 1 has warm-up plyometric drills to get your blood pumping prior to your first workout and done without a ruck.
Circuit 2 moves on to your basic multi-joint movements: push-ups, lunges and squats. These should be done with a focus on perfect form PLUS efficiency. Move quickly, but without slacking on form. This can be done with, or without, a ruck.
Circuit 3 Back to more intensive plyometric drills. We've got Burpees, Squat Jumps, Ski Jumps and In and Out Abs. This circuit is best done without a ruck. Burpees and SJ's should be pretty self-explanatory, but what are Ski Jumps and In and Outs?
- Ski Jumps: We've done Speed Skaters earlier, and Ski Jumps are a similiar move. Both feet stay together as you jump from side to side with bent knees, arms swinging in the opposite direction like you're skiing. Don't phone the exercise in - working laterally is really important for rucking long distances and this exercise works exactly those muscles.
- In and Out Abs: In plank position, keeping your hands on the floor, jump forward to land in a wide squat stance. Jump back out to plank.
Circuit 4 We're focusing on compound multi-joint movements in this 4-minute round (which can be done with or without a ruck) with Plank Jacks with Push-Up, Burpee Squat Ruck Rows, Sumo Squat Thrusters and Ruck Lateral Jumps.
- Burpee Squat Ruck Rows With your ruck laying horizontally on the floor, put the your hands on either side as you burpee out, pop back into a squat, AND KEEPING YOUR BODY LOW, back flat, row your ruck into your chest. Bring your ruck back down to the floor and repeat the movement. I love this one!
- Ruck Lateral Jumps Lay your ruck on the ground (vertically or horizontally, your choice - but horizontally is slightly more challenging). Jump laterally (side to side) over your ruck. If you need to make this easier, face your ruck and jump over it.
THE WORK x 1 Round
TABATA: 20 seconds on / 10 seconds off for 4 minutes
CIRCUIT 1
- High Knees
- Jumping Jacks
- Mountain Climbers
- Speed Skaters
Ruck 1 Mile
CIRCUIT 2
- Push-Ups
- Left Leg Lunge
- Right Leg Lunge
- Squats
Ruck 1 Mile
CIRCUIT 3
- Burpees
- Squat Jumps
- Ski Jumpers
- In and Out Abs
Ruck 1 Mile
CIRCUIT 4
- Plank Jack w/ Push-up
- Burpee Squat Rows
- Sumo Squat Thrusters
- Ruck Lateral Jumps
Ruck 1 Mile