Run 4 miles for time
Or
Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack
Post time to comments.
Scaling:
Experienced athletes can consider their recent 5k run effort and attempt to hold a slightly more manageable pace for the 4 mile option. Newer athletes should reduce the distance to complete the run or ruck in no more than 35 minutes.
Beginner Option:
Run 2 miles for time
Or
Ruck 1.5 miles for time with a ♀ 10 lb/♂ 15 lb pack
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.
For Time
400 meter Ruck Run (35/25 lb) 101 second Ruck Squat Hold (35/25 lb) 400 meter Ruck Run (35/25 lb) 50 Ruck Push-Ups (35/25 lb) 400 meter Ruck Run (35/25 lb) 101 second Plank Hold with Ruck (35/25 lb) 400 meter Ruck Run (35/25 lb) 101 Burpees 400 meter Ruck Run (35/25 lb) 101 second Overhead Ruck Hold (35/25 lb) 400 meter Ruck Run (35/25 lb) 100 meter Bear Crawl Ruck (35/25 lb) 400 meter Ruck Run (35/25 lb) 50 Ruck Thrusters (35/25 lb) 400 meter Ruck Run (35/25 lb)
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time
♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box
Post total step-ups reps to comments.
Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.
Intermediate option:
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time
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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2024 GORUCK Open offer valid on an order of US$99 (or equivalent in local currency) or more. Offer expires March 18, 2024, at 5 p.m. PST. Coupon code is valid for one use only and cannot be combined with any other offers or discounts, and is not valid on sale items. Void where prohibited. For all questions related to the GORUCK 20% off promotion, including questions related to discount codes, please contact [email protected].
Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.