#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
Just did the second #WorkoutOfTheDay of the #SagaOfTheRuckers virtual campaign
- 10 bear complex with ruck
- 20 4ct flutter kicks with ruck overhead
- 30 push ups
- 40 4ct jumping jacks
- 50 2ct lunges with ruck
- 40 4ct jumping jacks
- 30 push ups
- 20 4ct flutter kicks with ruck overhead
- 10 bear complex with ruck
Prior to it did 3 rounds of
- 40 air squats
- 20 push ups
- 30 lunges
- 30 ruck rows
- 30 lateral lunges
- 25 sit ups
- 5 soft broad jumps
- 30s plank
Plus a fourth round after the plunge which was completely done with a ruck.
Endurance #WOD
Start with 10 burpee ruck thrusters
Every 10 min 10 burpee ruck thrusters
Done with 20# ruck for 30min
#RuckPT #OptOutside #fitness #forest #WeHackHealth #bayern #bavaria
Endurance #WOD
4 rounds each 10min
One round consists of:
100 lunges
Alternating ruck suitcase carry: carry one side until one would change arms and instead go another 100 2ct steps
Done with 30# ruck and achieved 2.2km distance
60 step ups each leg
60 squats
40 step ups each leg
40 squats
20 step ups each leg
20 squats
Done with 45# ruck
Endurance #WOD
200 ruck lunges
4 times alternating ruck suitcase carry: carry one side until one would change arms and instead go another 100 2ct steps.
Total distance 3.5km = ruck to start (1.6 km) + lunges (0.3 km) + suitcase carry (1.6 km)
Done with 20# ruck
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
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
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
My Ruck Club