For the last several weeks a crew of 6-8 pax have held down the ruckops workout at Vets. For an hour on Tuesday night we absolutely get after some ruck PT. Immediately followed by cold beer and fellowship. Over the last couple weeks this workout has generated quite a bit of interest and mumble chatter. So naturally, last night was a record crowd for RuckOps with 12 pax showing up to check it out and see if it lived up to the hype. Disclaimer; one or two post to RuckOps on Tuesday night does not mean you will develop GUNS like Catfish and ToolTime.
Equipment
8 sandbags (varying in weight from 30-70)
Park benchs
Every Pax had a ruck
Workout
Split into 3 groups of 4.
SET 1
Group 1
Ruck 400 meters with RUCK+SANDBAG
Ruck 400 meters with RUCK ONLY
Group 2
Ruck Merkins x20 (as many sets as possible)
Group 3
AMRAP step-ups on park bench RUCK+SANDBAG
When Group 1 finishes the Ruck, all groups rotate to next station
2 x through
SET 2
Group 1
Ruck 400 meters with RUCK+SANDBAG
Ruck 400 meters with RUCK ONLY
Group 2
Burpee (slick) jump overs (as many sets as possible)
Group 3
As many sets as possible
10x RUCK + SANDBAG front squat
10x RUCK + SANDBAG squat
When group 1 finishes the ruck all groups rotate to the next station.
2 x through
were there some modifications? Absolutely! Did everyone GET BETTER! you better freaking believe they did.
This workout was derived from Ruckingfit.com top of the line specific ruck training for anyone looking to properly prepare for a GORUCK event. We will continue to do this type of stuff and welcome everyone out of any fitness level to give it a shot. GET OUT OF YOUR COMFORT ZONE!!!!! GET BETTER!!!!!
-Kilo
F3 Louisville 