For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck
♀ 35 lb
♂ 45 lb
Post time to comments.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.
Intermediate option: Same as Rx’d.
Beginner option / For time:
20 ground-to-overheads with a ruck
800-meter ruck
15 ground-to-overheads with a ruck
800-meter ruck
10 ground-to-overheads with a ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Coaching cues:
Why should you incorporate rucking in your training?
Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.