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
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Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.
For Time
400 meter Run 10 Deadlifts (110/70 kg) 1 Rope Climb 400 meter Run 10 Deadlifts (110/70 kg) 2 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 3 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 4 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 5 Rope Climbs
For Time
1,000 meter Row 10 Ground-to-Overheads (135/95 lb) 750 meter Row 10 Ground-to-Overheads (135/95 lb) 500 meter Row 10 Ground-to-Overheads (135/95 lb) 250 meter Row 10 Ground-to-Overheads (135/95 lb)
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
Post time to comments.
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.