

Join Zoom Meeting at 9:00am
RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too.
If you are new to rucking, here are a few suggestions before you depart on your next ruck. Rucking is simply walking/hiking wearing a weighted pack. You can wear a ruck like one available from Goruck.com or simply add weight to an old backpack. It’s great cardio and you can spice it up by adding exercises (PT) along the way. This video includes a couple dozen exercise ideas, but the list in endless.
Timeline for video:
0:00 Rucking suggestions for beginners. Ruck weight, distance/time, water, & shoes.
1:50 Staci’s ruck sack (ruck) – what’s in it
3:20 Putting on your ruck
4:00 Ruck squats and ruck squat holds
4:55 Zercher squat and ruck squat cleans
5:30 Staci finds a hill
6:00 Ruck step-ups to a bench and rock
7:20 Ruck plank holds on a bench
8:05 More movements utilizing your ruck
8:30 Snatch
9:00 Power clean and push press
9:40 Power clean and jerk
9:55 Devil’s press variations
10:40 Floor press
11:00 Flutter kicks
12:30 Situps, solo and with partner
11:50 Crossover pushup
12:00 Ruck pushups
12:40 Getting up wearing ruck
13:10 Getting creative and staying safe

You must be logged in to post a comment.