Partner #WOD
2 rounds:
A: 40m 70# sandbag throw
B: 40m bear crawl
A: 20m 70# sandbag lunges
B: 20m backwards + 20m forward crab walk
A: 20m bear crawl with 70# sandbag pull through
B: AMRAP 80# medicine ball over shoulder
A: 10m each arm backwards crab walk pull with 70# sandbag
B: single shoulder 50# sandbag squats, alternate shoulder once partner alternates arm
Each partner does both exercises before continuing to the next #exercise pair.
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
Variation 3: #WelcomeParty session
Equipment: 30 lbs ruck and 60 lbs sandbag
Buy In: 1 mile #ruck on single trail with ruck and sandbag
#WorkoutOfTheDay: ruck stays on back throughout whole #workout.
- 600m sandbag toss
- 50 x 2 count paces of single arm sandbag #SuitcaseCarry
Buy Out: 1 mile #ruck on single trail with ruck and sandbag
#SandbagPT #RuckPT #rucking #WeHackHealth #fitodon #OptOutside
Variation 2: #Endurance session
5 rounds:
- 50m of 60 lbs sandbag toss
- 50m of lunges with 60 lbs sandbag
Variation 1: #Strength session
1 minute to complete 5 reps and then 1 minute break of the following exercises:
- deadlifts with sandbag and plates
- pushups with sandbag
- 2 count lunges with sandbag
- cleans with sandbag
- front squats with lumber rinds
Session weights:
- 70 lbs sandbag for deadlifts, lunges, and cleans (2nd session + 10lbs)
- 2 x 25 lbs steel plates for deadlifts
- 40 lbs sandbag for pushups
- 2 x 2m lumber rinds (2nd session +1 rind)
Morning:
2.4 km run with focus on nose breathing
Evening:
2.8 km #ruck with 51 lbs to and from #strength session
Strength session
3 rounds of 5 reps:
- 120 lbs deadlift
- 45 lbs push ups
- 60 lbs 2 count lunges
- 60 lbs cleans
- 60 lbs front squats
Each set has 1 min time cap plus 1 min break.
Equipment:
- 45 lbs ruck
- 2 x 60 lbs sandbags
Strength session
3 rounds of 5 reps:
- 120 lbs deadlift
- 45 lbs push ups
- 60 lbs 2 count lunges
- 60 lbs cleans
- 60 lbs front squats
Each set has 1 min time cap plus 1 min break.
Equipment:
- 45 lbs ruck
- 2 x 60 lbs sandbags
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
equipment: 30 lbs ruck, 60 lbs sandbag
1km ruck
8 rounds:
- 25m sandbag toss
- 25m sandbag lunges
15s:
- bar dead hang
- board wall dead hang
slide start 11:
- Australian pull ups
- push ups
3 rounds:
- sandbag deadlifts
- ruck high pulls
15s:
- bar dead hang
- board wall dead hang
finisher: every 100m: 11 push ups till 1km
#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