A Cadre Workout

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.


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