Watch as Sarah dives into the workout for the day with explanations, insights and instruction on the form for all the movements. Then reference the workout below or in the corresponding PDF for today's workout from the previous menu.
EQUIPMENT NEEDED FOR THE PROGRAM
Sandbag 2.0: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=33
Simple Sandbag: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=295
Sand KB: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=82
Ruck Plate: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/?uid=57
GORUCK Website: https://tracking.goruckaffiliates.com/5W7RMMS/R74QP/
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W1D5 - SB20
Equipment: Ruck, Kettlebell, Step/Cooler
WARMUP: 2 Rounds
Toe Pull Overhead Squats x 5 BUrpees x 5
Dynamic Pigeon x 3/3
BLOCK 1: 5 Rounds
Pack + KB Asymmetrical Farmer Carry x 1 min/1 min FWD Step Ups x 10/10
Monkey Planks x 5/5
Lateral Step Ups x 10/10
Renegade Rows x 10/10
BUY OUT: Pack Walking Lunges x 100 (50/50)
COOL DOWN: 1 Round
Couch Stretch x 30 sec/30 sec Lumbar Twists x 1 min
This is your first Ruck workout of the program.
The workout will begin with your kettlebell in one hand, and your pack on your back. You will carry for 1 minute on each arm. If you would like to challenge yourself, you may perform this part on a treadmill set to 15% incline @ 2-2.5 mph.
You will not need your Kettlebell for the remaining movements.
Keep track of your total time to complete this workout, including your BUY OUT Lunges.
Beginner - 40 lb
Intermediate - 60 lb
Elite - 80 lb+
Beginner - 30 lb
Intermediate - 40 lb
Elite - 50 lb+
Beginner - 16kg
Intermediate - 20kg
Elite - 24kg+
Beginner - 12kg
Intermediate - 16kg
Elite - 20kg+
Feel free to comment your times or numbers for the day below. Also, if you have any questions, hit us up at [email protected].