This week's RUCK+ is 2 rounds of 21-15-9's, with a 1/2 mile ruck in between each round.
If you're still working on your fitness endurance, you can modify this workout by doing 1 round of 21-15-9's (athlete's choice on which round you do - but pick according to your goals.) and finish with a 1 mile+ ruck.
EXERCISES YOU NEED TO KNOW
Always focus on form over speed. Knowing how to do things right is better than knowing how to do things fast.
RUCK THRUSTERS Squat to overhead ruck press
RUCK DECLINE PUSH-UPS With your feet on your ruck, execute push-up
RUCK FRONT RAISE TO CURL Begin standing tall, core engaged, with ruck in both hands. Bring your ruck up to parallel with your shoulders, curl the ruck in, curl out and bring your ruck back down with control.
WORKOUT
ROUND 1 - 21 / 15 / 9
- RUCK THRUSTERS
- RUCK DECLINE PUSH-UPS
- RUCK OVERHEAD REVERSE LUNGE*
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*This video demonstrates with dumbbells but the exercise is the same. Hold your ruck by the top and bottom as you execute the movement.
- RUCK 1/2 MILE - SHUFFLE PACE
ROUND 2 - 21 / 15 / 9
- RUCK FRONT RAISE TO CURL
- RUCK DEADLIFTS
- RUCK RUSSIAN TWISTS
- RUCK 1/2 MILE - SHUFFLE PACE