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Friday 251017

Friday 251017
For time:

Ruck 3 miles



or



Run 4 miles



♀ 30 lb

♂ 45 lb



Compare to 240203.



Post time to comments.



Stimulus and Strategy:

Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.



Scaling:

Reduce the loading of the ruck. Reduce the distance.



To reduce the complexity of the ruck, walk or jog without any weight.



In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.



Intermediate option:

Same as Rx’d.



Beginner option:

For time:

Ruck 1.5 miles



or



Run 2 miles



♀ 10 lb

♂ 15 lb



Coaching cues:

When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.



Resources:

Running | Pulling in Place Drill

Running | Falling Forward Drill



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 241009

Wednesday 241009

For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck

♀ 35 lb
♂ 45 lb

Post time to comments.

Compare to 240415.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
20 ground-to-overheads with a ruck
800-meter ruck
15 ground-to-overheads with a ruck
800-meter ruck
10 ground-to-overheads with a ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Coaching cues:
Why should you incorporate rucking in your training?

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:
An Intro to Rucking - Get Started
Get GORUCK Ballistic Trainers

Find a gym near you:
View the CrossFit map

Monday 240415

Monday 240415

For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck

♀ 30 lb
♂ 45 lb

Post time to comments.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Saturday 240713

Saturday 240713

For time:
Ruck 5 miles
or
Run 6 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to similar 240203.

Scaling:
Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 6-mile run option, consider your recent 5K run effort and attempt to hold a more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Ruck 2 miles
or
Run 3 miles

♀ 10 lb
♂ 15 lb

Coaching cues:

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:
TDC Completes Fasted Ruck With Thomas DeLauer and Friends
5K Run at Coast Range CrossFit

Find a gym near you:
View the CrossFit map

Saturday 240203

Saturday 240203

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

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Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.