What is a good time for Ruck?

Good times for Ruck depend on your fitness level: Elite athletes finish under 39:15, advanced athletes target 39:15-37:46, intermediate athletes aim for 37:46-35:31, and beginners should focus on proper form over 35:31.

What is considered a good Ruck time?

A good Ruck time for most CrossFit athletes is between 37:46-35:31 (intermediate level). Elite times are under 39:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ruck?

Your Ruck pace should match your fitness level. Beginners should aim to finish around 35:31 with good form, while advanced athletes can target 39:15-37:46. Always prioritize proper movement over speed.

Ruck can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Ruck work?

Ruck is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 6000 meter Ruck Run Male and Female: 20-30-40-50 lb, increasing each lap Time Cap: 40 minutes

Why This Workout Is Hard

Long weighted run with increasing load.

Benchmark Times for Ruck

Elite: <27:00
Advanced: 30:01-32:01
Intermediate: 34:01-35:31
Beginner: >39:15

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): For time: 6000m (approx 3.7 miles) ruck run with weight increasing each lap (20-30-40-50 lb, assuming 4 laps of 1500m or similar). This is a significant test of loaded cardiovascular endurance and the ability to maintain pace as load increases.
Stamina (8/10): Running nearly 4 miles with progressively heavier loads (up to 50lb) will severely tax leg, core, and shoulder/back (from ruck) muscular stamina.
Strength (6/10): Carrying increasing loads up to 50lbs for a long distance is a major test of strength endurance, particularly for the core and load-bearing muscles.
Speed (4/10): Maintaining a strong, consistent pace across all laps, especially as the ruck weight increases, is crucial. Pacing strategy to manage the escalating load is important.
Flexibility (2/10): Basic running mechanics. The ruck may restrict some torso mobility and challenge posture.
Power (2/10): Primarily an endurance WOD. Maintaining a consistent pace under increasing load is key, not maximal power output per stride.

Modality Profile

An M/W workout with a monostructural component (Run) and a weightlifting component (Ruck carry).

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These WODs similar to Ruck share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	For time: 6000m (approx 3.7 miles) ruck run with weight increasing each lap (20-30-40-50 lb, assuming 4 laps of 1500m or similar). This is a significant test of loaded cardiovascular endurance and the ability to maintain pace as load increases.
Stamina	8/10	Running nearly 4 miles with progressively heavier loads (up to 50lb) will severely tax leg, core, and shoulder/back (from ruck) muscular stamina.
Strength	6/10	Carrying increasing loads up to 50lbs for a long distance is a major test of strength endurance, particularly for the core and load-bearing muscles.
Flexibility	2/10	Basic running mechanics. The ruck may restrict some torso mobility and challenge posture.
Power	2/10	Primarily an endurance WOD. Maintaining a consistent pace under increasing load is key, not maximal power output per stride.
Speed	4/10	Maintaining a strong, consistent pace across all laps, especially as the ruck weight increases, is crucial. Pacing strategy to manage the escalating load is important.