RUCKLYMPICS : WEEK 9

This week's Rucklympics team workout is a classic 21-15-9. If you've ever done CrossFit, you know they're a frequent WOD variety. The 21-15-9 seems super random, but there's a little (Glassman, LOL, but) logic to it. All of the numbers are divisible, so if you need to scale, there's room to do so. This workout is a super flexible framework so you can decide what's right for you today.

Which means, if you need to scale this workout, it's super easy to do. If the rep counts of 21-15-9 is a lot for you to do, you can do 7-5-3 instead. Continue with the 4-set :30 cardio that's in the middle of each strength group set.

WHAT EQUIPMENT DO I NEED?

  • Ruck & weight

MODIFICATIONS? HARDER & EASIER

BODYWEIGHT (AIR) SQUATS

MOD/HARD: Make it harder and use your ruck or sandbag. If you choose to use your sandbag, make your squats Front Squats. Otherwise, sit back into your squat, making sure your knees and ankles stay stable and don't pull in, and keep your knees tracking over your second toe.

RUCK SWINGS

MOD/HARD: Use a kettlebell or heavier weight implement if you are already familiar with a swing.

PUSH-UPS 

MOD/HARD: Wear your ruck if you have a strong core. If your lower back begins to sag at any point, ruck push-ups aren't for you. Yet.

MOD/EASY: Knees ok, or press your heels to a wall for more support.

BURPEES

MOD/EASY: Walk them in and out.

MOUNTAIN CLIMBERS 

MOD/EASY: Walk them or hop them in and out. Work on keeping your hips lower and make them an ab exercise.

MOD/HARD: Work on Spiderman Mountain Climbers -- run one foot outside your body, bringing your foot parallel to your hand, before quickly repeating on the opposite side.

HIGH KNEES

MOD/EASY: March your knees up. 

JUMP SQUATS 

MOD/EASY: If traditional jump squats aggravate your knees, do bodyweight squats, or squat half-way and jump.

MOD/HARD: Add a 180 degree spin.

WORKOUT

21 x Bodyweight (Air) Squats

21 x Ruck Swings

21 x Push-Ups

  • :30 Burpees
  • :30 Mountain Climbers
  • :30 High Knees
  • :30 Jump Squats

15 x Bodyweight (Air) Squats

15 x Ruck Swings

15 x Push-Ups

  • :30 Burpees
  • :30 Mountain Climbers
  • :30 High Knees
  • :30 Jump Squats

9 x Bodyweight (Air) Squats

9 x Ruck Swings

9 x Push-Ups

  • :30 Burpees
  • :30 Mountain Climbers
  • :30 High Knees
  • :30 Jump Squats


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