Are you looking for a way to be ahead of the crowd in the upcoming New Year's resolution, well the Munich Rucking Crew has a challenge for you! It starts in December, make sure to sign up in time:
https://munichruckingcrew.de/events/operationepicshape/
#MunichRuckingCrew #NewYearsResolution #fitness #challenge #OperationEpicShape
#2025in2025 (18 / 472.13 / 715 / 2025 )
Got a good 32 km in which was split 2/8 with commuting, 3/8 on #MunichRuckingCrew callout, and 3/8 on #SagaOfTheRuckers session. This all while a cold has slowly been increasing its symptoms throughout the week.
#SagaOfTheRuckers week 6
5 point scavenger with 2 #WorkoutOfTheDay in 1:57:46 and 8km with 33 lbs ruck.
WOD 1:
- 20m low crawl
- 20m bear crawl
- 2600m suitcase carry
- 5400m ruck
WOD 2:
5 rounds of bear crawl, squats, flutter kicks
- 1 round: 10, 50, 50
- 2 round: 8, 40, 40
- 3 round: 22, 30, 30
- 4 round: 20, 20, 20
- 5 round: 10, 10, 10
Round 3:
- 50x 2m high over pole toss with 53# #kettlebell or 80# #medicineball. If one or the equipment touches the pole, the whole team does one burpee.
- Team carry 165# #tombstone carry
- Ruck to Highlight Towers and back.
Round 4:
#MunichRuckingCrew signature #workout: #RuckYourMassOff
A workout that recreates the experience on the #Oktoberfest.
The story is one goes to the fest, waves over to friends, starts drinking, goes to dance, wasted, difficulty getting up, before crawling home.
#MunichRuckingCrew #GORUCK silver #Cloverleaf challenge:
It consists of 4 rounds each an hour long entailing a #ruck and/or a #workout.
Round 1:
- Fill up sandbags and kettlebells ranging from 10# to 200#.
- Ruck to pizzeria while recording how many steps it took to get there.
- Ruck further to a playground and back to start.
Round 2:
- 450m ruck + #sandbag/#kettlebell lunges
- 180m farmer's carry
- 400m sandbag/kettlebell toss
All the gear is 10-20# heavier than what it says on the label.
3 rounds:
- 10 squats with 50# filler on right shoulder
- 10 squats with 50# filler on left shoulder
- 10 deadlifts with 70# sandbag
- 10 over shoulder, alternating, 80# medicine ball lifts
#SandbagPT #MunichRuckingCrew #GORUCK #OptOutside #WeHackHealth
Equipment: 45 lbs #ruck
1 km ruck run
Every 10 min repeat over 7 km (total 8 rounds):
- 5 ruck push ups
- 5 ruck squats
- 5 ruck overhead press
- 5 ruck 2 count lunges
1 km ruck run
hill climb as cool down after PT
7.6 km #ruck with 4 hills and 70m total altitude gain
PT 1:
3 sets 10 reps:
- 4 count flutter kicks
- 2 count shoulder taps
- sit ups
PT 2:
3 sets 5 reps:
- Australian pull ups
- dips
- incline push ups
PT 3:
3 sets 10 reps:
- ruck swings
- 2 count ruck lunges
- ruck squats
PT 4:
3 sets 5 reps:
- Australian pull ups
- dips
- incline push ups
3 x each arm incline one arm push ups
WOD 1:
Aphrodite in 2mm fine gravel.
Aphrodite is slide 50 reduce 10:
- burpees
- squats
- sit ups
WOD 2:
setup:
- 60 lbs sandbag
- pacer: 2 x 75m valley sprints
3 rounds partner WOD:
- cleans
- overhead press
- deadlifts
#fitodon #MunichRuckingCrew #WorkoutOfTheDay #freeletics #SandbagPT
#MunichRuckingCrew #WorkoutOfTheDay
30min AMRAP with 80 lbs sandbag:
- 21 sandbag jerks
- 15 sandbag lunges
- 9 sandbag burpees
- 200m sandbag carry
3 rounds, each round:
- 3min 100 lbs medball over shoulder
- 3min 80 lbs sandbag suitcase carry with 45 lbs ruck
- 3min 80 lbs sandbag front rack carry
- 3min 80 lbs sandbag static overhead hold
My Ruck Club