Rucking by itself is a great workout, but doing PT with your ruck makes it that much more challenging and helps with functional (or tactical) training for strength and endurance.
Feel free to use and or modify this workout… If you use it, let me know how you like it by leaving a comment below.
Regardless of the workout, properly warming up is important and reduces your likelihood of suffering an injury.
I do these warm-ups in the alley behind my house.
- ~10 Minutes
- 10 Yards between cones
- Walking Lunge with a Side Twist
- Walking Superman
- Walking High Knees
- Walking Toe Touch
- Butt Kickers
- Power Skip – height & distance
- Karaoke
Do each exercise with no rest until you’ve completed the entire round. Then rest for 45 seconds and start over. Do this for a timed period of 20 minutes.
- 20 Minutes
- AMRAP
- 45 Second rest between rounds
- 7 Push-ups w/ ruck on back
- 7 Standing lunges with ruck on back (ea leg)
- 7 Squats w/ ruck on front
- 7 Ruck Curl / Shoulder Press
- 30 Second plane w/ ruck on back
- TRX Pull-up (reverse push-up)
- Rest 45 seconds
I’ve chosen a 2 mile route that includes workout stations along a walking path and passes by multiple parks. We stop a total of 7 times to conduct PT sessions along the route. Do not rest, do the PT and then get back to the ruck.
- ~ 60 Minutes
- 2 Miles
- Bear Crawl / Crab Walk (20 yds ea)
- 30 Seconds of continuous Mountain Climbers
- Push-ups to failure
- 1 Arm Ruck Squats (10 ea arm)
- Pull-ups (AMAP) + Lateral Lunges
- 10 Dips + Bent 1 Arm Rows (5 reps 2 minute AMRAP)
- Rucksack Drag 30 yards
Stretching is a very important part of exercising that most people overlook or simply skip. Don’t! Yoga is a great way to accomplish this.
- ~ 20 Minutes
- Kneeling Hip Flexor Stretch (Crescent Pose)
- Toe Touches (Standing and/or Seated)
- Child’s Pose
- Butterflies
- Cat / Cow Pose
- Extended Side Angle Pose
- Cobra Pose: ~30 seconds
- Corpse Pose: 1-3 minutes
Want to download this workout as a single page .pdf file?
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Ruck plates make great dumbbells, kettle bells, and weight plates. Get a great upper body workout with nothing more than a ruck plate.