RUCKLYMPICS: WEEK 5

We're layering this week's Rucklympics workout like a bad 80s hair style. It's the mullet of workouts, if you will. Business in the front and party in the back!

This workout starts simply enough, and quickly increases movements and reps before reversing the workout. When you reverse, you'll do the longest segment of moves first and then work your way back down the other side.

If you haven't yet participated, make a plan to this week -- your team needs you! All of the exercises in this workout should be well-known to even super-beginner athletes, but if you have any questions, tag us!

QUESTIONS?

CAN THIS BE DONE AS BODYWEIGHT ONLY? Yes.

CAN I USE EXTRA WEIGHTS, LIKE KETTLEBELLS OR SANDBAGS TO MAKE THIS HARDER? Yes.

IF I WANT TO USE MORE WEIGHTS, WHAT SHOULD I DO?

Some ideas would be:

  • Goblet Squats using a kettlebell, ruck on
  • Push-Ups wearing ruck, or having a plate on sandbag placed on your back for additional resistance. (ONLY do this if you know you have a core strong enough to support the additional weight.)
  • Walking Lunges wearing a ruck, with dumbbells, kettlebells or another kind of weight carried suitcase style in your hands.
  • Bear Crawl with a sandbag or ruck pull - keep the bag between your feet, crawl forward, reach under yourself and pull the bag up to your chest, crawl forward and repeat.

Rucklympics : Week 5 // 1-3 x Rounds

  • 5 x Squats
  • 5 x Squats
  • 10 x Push Ups (ruck or bodyweight)
  • 5 x Squats
  • 10 x Push Ups
  • 15 x Walking Lunges (ea side)
  • 5 x Squats
  • 10 x Push Ups
  • 15 x Walking Lunges
  • 20 x Bear Crawl

(Then reverse...)

  • 20 x Bear Crawl
  • 15 x Walking Lunges
  • 10 x Push Ups
  • 5 x Squats
  • 15 x Walking Lunges
  • 10 x Push Ups
  • 5 x Squats
  • 10 x Push Ups
  • 5 x Squats
  • 5 x Squats


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