Long Ruck March Workout

Ruck march 7 miles – WOD
ruck-beachwrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
hip mobility drills ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

then….

Ruck March for 7 miles with 20 lb back pack. Add or subtract distance depending on your conditioning level, but use 20lbs.
Wear good running shoes or boots and center your load. Fully hydrate before and during your march. Don’t run.
SGPT ruck march tips

then…

Yoga cobra stretch – 10 breaths
Yoga frog stretch – 10 breaths
Pile squat stretch – 10 (really work to get your knees out and stretch)
Yoga downward dog – 10 breaths
Yoga frog – 10 breaths
10 minutes of deep breathing/meditation/visualization

goruck arrowAre you planning a GORUCK in the next few months?
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