For TimeHybridBenchmark40:00
Ruck
Monostructural
Weightlifting
Solo
Workout Details
For Time
40:00
For Time:
6000 mRuck Run
Male and Female: 20-30-40-50 lb, increasing each lap
Time Cap: 40 minutes
Note: Male and Female: 20-30-40-50 lb, increasing each lap. Time Cap: 40 minutes
Coaching Tips
Strategy
- 1Start at a comfortable pace to avoid burning out.
- 2Focus on maintaining a steady rhythm during the ruck run.
- 3Consider breaking the distance into manageable segments, adjusting your speed for each segment as needed.
- 4Pay attention to your form, especially as fatigue sets in; keep your shoulders back and core engaged.
- 5Use the weight increments as a strategy to gradually increase the challenge and manage fatigue.
Safety Considerations
Technical Focus
Maintain proper posture while rucking to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 5-10 min Brisk Walk or Easy Jog - 5-10 min(Prepare the body for running)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 seconds
- 10 Shoulder Dislocates - 30 seconds
- 5-10 per side Ankle Mobilizations - 30 seconds
Activation Drills:
2 rounds- 10-15 Bodyweight Squats(Focus on depth and form.)
- 10 steps per leg Walking Lunges(Keep your knee behind your toes.)
- 10 forward, 10 backward Arm Circles
Scaling Options
Intermediate
Reduce ruck weight by ~20%
- 1
ruck run
Use lighter weight ruck
Weight: 16/16 lbs (7/7 kg)
- 2
ruck run
First two laps with reduced weight before increasing
Weight: 24/24 lbs (11/11 kg)
Scaled
Reduce ruck weight by ~40%
- 1
ruck run
Use much lighter weight ruck
Weight: 12/12 lbs (5/5 kg)