Workout Description
10 Rounds for Time
10 Ruck Squats (45/35 lb)
10 Ruck Russian Twists (45/35 lb)
10 Ruck Push-Ups (45/35 lb)
10 Ruck High Pulls (45/35 lb)
Anytime during the 10 Rounds, complete:
1 mile Ruck Sandbag Run (45/35 lb, 100/70 lb)
Why This Workout Is Very Hard
Hero WOD. 10 rounds combining heavy DB devil presses, heavy DB lunges, and squats, all performed with a weight vest. Extremely demanding strength/endurance under load.
Benchmark Times for SFC Will Lindsay
- Elite: <67:30
- Advanced: 67:30-62:31
- Intermediate: 62:31-55:01
- Beginner: >55:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Performing 100 reps each of 4 different ruck-loaded exercises, plus a 1-mile heavy ruck/sandbag run, will exhaust full-body muscular stamina, core stability, and carrying capacity under significant, varied loads.
- Endurance (8/10): Ten rounds of 4 ruck-based exercises (Squats, Russian Twists, Push-Ups, High Pulls - all with 45/35lb ruck), with a 1-mile ruck + sandbag run (45/35lb ruck, 100/70lb sandbag) to be completed anytime during the 10 rounds. This is a very demanding test of loaded conditioning and strength endurance.
- Strength (7/10): All exercises are performed with a 45/35 lb ruck. The 1-mile run involves both the ruck AND a 100/70 lb sandbag. This is a major test of functional strength and strength endurance under awkward and heavy loads.
- Power (4/10): Ruck high pulls have a power component. The emphasis is more on controlled strength endurance with the ruck and managing the heavy loaded run.
- Speed (4/10): Pacing the 10 rounds of ruck exercises and strategically placing/pacing the 1-mile heavy run are crucial. This is not about raw speed per element but sustained effort under load.
- Flexibility (3/10): Requires mobility for squats, twists, push-ups, and high pulls while wearing a ruck. Maintaining posture during the heavy run.
Modality Profile
A complex workout. Ruck Squat (W), Ruck Twist (G), Ruck Push-up (G), Ruck High Pull (W), Ruck Sandbag Run (M). This gives 2G, 1M, 2W. Profile: 40% G, 20% M, 40% W.
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