Ruck Workout 090925 - The Load and Grind

Time commitment - 45 minutes

Suggested ruck weight

Males: 30+ lbs

Females: 20+lbs

Warm up: as needed. Ex: Air squats, brisk walking, lunge twists, OH ruck press

Buy in: (Ruck on)

50 squats

40 pogo jumps

30 walking lunges (15 each leg)

20 push ups

10 burpees (Be careful with a ruck on your back!)

Ruck Workout:

5 rounds:

3 minute walk

10 squat jumps

3 minute shuffle

Repeat

Cash out: (Ruck off)

3 rounds

20 ruck swings

20 ruck high pulls

20 ruck overhead press

For exercise demonstrations visit our ruck movement library HERE!