Here’s a good GORUCK Challenge training workout, courtesy of Cadre Chris.
With a weighted ruck:
Buy in: 800m ruck run
15 minute AMRAP (As Many Rounds As Possible)
5 – push ups
10 – flutter kicks (4 count) with ruck on chest (don’t let it touch the ground!)
15 – Air squats
Every 4 rounds do 10 wall balls (Ruck thrusters if you don’t have a medicine ball)
GOAL: get 12 rounds minimum
AMRAP starts right after the 800m run…
This is a great workout and really good preparation for the welcome party PT session at the start of a GORUCK Challenge. If you’re training for a Challenge, I definitely recommend mixing this workout in.