This week's Rucklympics group workout is 6 Rounds for time.
Let's talk about "for time." To competitive athletes, "for time" is the call to do the workout AFAP = As Fast As Possible. For newer athletes, "for time" is an indication that you should come back later (say, six weeks) and try it again. Is that required? No. But it is recommended. That way, you'll be able to truly see your progress and how much faster/stronger/more efficient your workouts have become.
Always warm-up prior to exercising, and warm-ups can be anything as slower versions of the workout you're about to do, do jump rope, squats, lunges, push-ups or more. Warm-ups should always be less reps than a workout, but get your heart rate up slightly and your body feeling "warm."
WHAT EXERCISES DO I NEED TO KNOW?
Ruck Swings Begin by standing, feet slightly wider that hip width. Holding your ruck by it's top handle, hinge from your hips, bending your knees slightly and using the force of your glutes and hamstrings, swing your ruck up to level with your shoulders and bring it down with control.
Ruck Goblet Squats Goblet Squats require you to hold your ruck by it's sides, elbows bent and tight to your ribs. As you squat, make sure your weight is in your heels, knee tracking over your second toe, keeping your chest and head looking straight ahead.
Push-Ups MOD: Knee push-ups In plank position, screw your hands into the ground, gripping the ground with fingertips. Keep elbows to your sides as you perform your push-up, lifting your quads and tightening your glutes on the decent and ascent. The eyes of your elbows should be pointed at the ceiling just behind you.
WORKOUT x 6 Rounds
- 15 x Ruck Swings
- 10 x Ruck Goblet Squats
- 5 x Push-Ups