The day before Thanksgiving is generally a super-busy day. There's last minute things to buy, places to travel to, and fairly often, a good bit of stress. This workout is short enough to get something in (at 26:00 minutes long) but just hard enough that you'll know you did something when you're finished. It's designed to be completed with a "home-base" style setup, where you'll have all your equipment in one place and run back and forth in between. If you have more time, you can double this workout, and your 4:00 cool down run becomes a 4:00 tempo pace.
This workout is meant to be done with a ruck for the exercise portions, and no ruck for the run portions. You will need resistance bands in addition to your ruck, and preferably, those bands are the large loop style. You'll want to use an app like WODTimer or GymBoss to keep track.
EQUIPMENT YOU'LL NEED:
- Ruck + weight
- Resistance Bands
EXERCISES YOU NEED TO KNOW:
RUCK OVERHEAD PRESS Stand with core strong, holding your ruck by the left and right sides at your chest. Press your ruck up overhead. You may slightly move your head through the 'window-pane' but an exaggerated movement is unnecessary.
WORKOUT
4:00 Warm-up run (No ruck. Run/walk is fine, or just walk if you are unable to run.)
THEN
6:00 AMRAP
- 12 x Band Resisted Push-Ups
- 12 x Ruck Overhead Press
- 12 x Band Resisted Squat
- 12 x Ruck Single Leg Romanian Deadlift (hold your ruck horizontally, hands on top and bottom of ruck)
- 12 x Banded Good Mornings (Hip Extension)
6:00 Run (Run/walk is fine, or just walk if you are unable to run.)
6:00 AMRAP
- 12 x Band Resisted Push-Ups
- 12 x Ruck Overhead Press
- 12 x Band Resisted Squat
- 12 x Ruck Single Leg Romanian Deadlift (hold your ruck horizontally, hands on top and bottom of ruck)
- 12 x Banded Good Mornings (Hip Extension)
4:00 Cool Down Run
