Bloomington, Illinois
By fivealarm
Time to get into the Fall spirit! Grab a pumpkin (the bigger the better!) and bring it along for a fun ruck + workout combo! Want your pumpkin to stand out? Paint or decorate it prior to the event so you always know which is yours (carving is not recommended).
**Putting your pumpkin in your ruck is not allowed.**
By admin
2 Sets, As Fast As Possible (with Ruck):
– Run 100m, Crab Walk Back (Ruck on Front)
– Run 100m, Lunge Back
– Run 100m, Bear Crawl Back
– Run 100m, Lunge Back
Directly into… Ruck 2 Miles
More Stuff:
– GORUCK Light Class 082 AAR – Dirt in Your Skirt
By admin
3 Weeks Out…
800m Ruck with an Extra Weight (20#+)
5 Rounds with Ruck:
– 10 Push-Ups
– 20 Lunges
– 40m Bear Crawl
800m Ruck with an Extra Weight (20#+)
More Stuff:
– Walking on Sunshine with GORUCK Light – AAR
By admin
A. Ruck 5-6 Miles
More Stuff:
– How to Ruck, Part 1: A Beginner’s Guide – Team Spearhead
By admin
Ruck 1 Mile, then…
4 Rounds:
– 30 Goblet Ruck Squats
– 25 Flutter Kicks (4 Count)
– 20 Ruck Push Presses
– 15 Burpees
Immediately after, Ruck 2 Miles
More Stuff:
– GORUCK Light AAR (After Action Review) – Ruck Like a Mom
By admin
A. Log Simulation PT
– Complete 80-100 Reps of Ruck Shoulder to Shoulders
– (Left to Right + Right to Left = 1 Rep)
– Each time dropped, do 30 Lunges
– (Ruck on Back, 15/Leg)
B. Buddy Workout, 6 Total Rounds:
– P1 Begins Bear Crawling 50m
– P2 Runs 40m in opposite direction, then Sprints back to catch P1
– P2 then Buddy Carries P1 back to the Start Line
– P1 and P2 Switch
C. Ruck 2-3 Miles
More Stuff:
– GORUCK Light, 7/11/15
By admin
A. 5 Sets (with Ruck):
– 20 Squats
– 15 Push-Ups
– 10 Lunges (per Leg)
– 1 Turf Length Locomotive (As a Team)*
*Bear – Low Crawl – Crab – Lunge – Bear
B. Immediately after Part A, Ruck 2 Miles
More Stuff:
– GORUCK Light Class 828
By admin
With rucks (if available) and as a Team –
Back Turf, 4 Sets:
– 2 x Jog Perimeter
– Bear Crawl Down
– 20 Flutter Kicks (4 Count)
– 60s Plank
Immediately after, Ruck 1-2 Miles
More Stuff:
– GORUCK Light
