For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck
♀ 30 lb
♂ 45 lb
Post time to comments.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Resources:
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An Intro to Rucking — Get Started
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Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.
Comments on 240415
100 Comments
15 kg ruck.
1:11:17
Scaled to:
40 ground-to-overheads with the ruck
800-meter ruck
30 ground-to-overheads with the ruck
800-meter ruck
20 ground-to-overheads with the ruck
800-meter ruck
First round 8.3 kg, then next 2 rounds 9.2 kg
Time: 27:05
Did with small backpack
45:23 Rx
https://youtu.be/8oO1cuE0qBM?si=jEIZbYe7izO2hqkj
60yo w m 5’5” 135lbs
For time: 40 ground-to-overheads with the ruck 800 meter ruck 30 ground-to-overheads with the ruck 800 meter ruck 20 ground-to-overheads with the ruck 800 meter ruck ♂ 45 lb
47:06
1:00:13 Rx'd
M/46/82kg/178cm
M/28/180lb/5'8"
CrossFit AFK
Brave Heart CrossFit
38:42 - Rx
Walked ~1.70 mile wearing my 25# baby ruck style on my back
23 weeks preg
44ish minutes
M/ 94 kg / 31 y
Wód Daniel : 21:47 m
54:06 with a 15KG ruck after doing Fran – it was either that, a 35KG ruck or a 60lbs ruck.
40 ground-to-overheads 44lb
1,600 meter
30 ground-to-overheads 44lb
1,600-meter
20 ground-to-overheads 44lb
1,600-meter
32:15
37:38 rx
m/38/5’10”/195
20# med ball for ground to overhead
800m runs on 3 incline treadmill
23:47
M/64/5’8”/170
40-30-20
Ruck Ground to Overhead
Ruck Run 800 m
35 lbs Ruck
32:36
37 / M / 5'9" / 140lbs
~25lb backpack:
GTOH x30
Ruck 800m
GTOH x20
Ruck 800m
GTOH x10
Ruck 800m
33:16
Walked the 800s because my sprained footsies can't really take running even without extra weight.
1:8:04
Rx Distance & Reps (35lbs)
@ Laurentian
Ascent: 465’
Descent: 488’
M- 53/ 5'7 / 210
Intermediate athlete
45 lb plate
52# ruck
53:55
Scaled
45# plate for gto
800m ruck w/45#
30-35 min?? watch stopped at 13:07
m/54/175
rx'd
43:34
Put 20,25 dumbbells in the bag and proceed. I should have used a shorter bag strap. The dumbbells hit me in the butt because I was too relaxed. So I couldn't move fast enough.
The G2O was very uncomfortable to hold, but it was doable.
38:54
40 lb dumbbell in a backpack
Dumbbell Snatch for the GTOH
M/43/69"/~207
I scaled down some, so I didn't do exactly what you presented.
For time: Total time 37.17 (400m track)
30 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 9.40.50
20 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 9.43.82
10 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 10.08.1
big 20kg plate for the g2oh
only 5kg vest available for the runs
time: 37:57
did all the workout with the 5kg vest...
first time doing this amount of run with a vest.
43:16
72F outside on quite hilly roads
39:03
M/30s/227lbs
son (16)
Held a 35lb DB by the sides for the G2OH and a 20lb vest for the runs
45:00
Well done you two!
Nice work son!
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck
Approx 15lb
I think wrist hit the button on my watch. IDK.
Rx 39:39
Great job!
This one kicked me in the teeth. Loop I used was just a shade over 1600m long. Didn’t expect the G2OH to feel so awkward.
36 minutes
40 lb ruck
1,600m run/10 min bike/100 single unders
Intermediate:
37:28 (30 lb)
30 ground-to-overheads with the ruck
1,200-meter ruck
23 ground-to-overheads with the ruck
1,200-meter ruck
15 ground-to-overheads with the ruck
1,200-meter ruck
Rx’d: 53:14
Threw a med ball and some weights in a sea-bag for 45 lbs. Not a very balanced load, but a good challenge. Jogged over half of it, but time still seems slow. I probably will jog more of it if and when there is a repeat.
Solid effort dude! I had to slow to a brisk walk a few time. Jog with a soft ‘j’ was the right pace for me.
37:01
38:27
Nice!
Nice!
On a treadmill
20 Kg DB inside a backpack
41:45
Great job!
35:00
Unbroken GTO
Goal of 10 minute miles
45lb Ruck
Very well done!
M/54 yo/5'9"/151 lbs
As Rx'ed 1:01:20
Rx version With Kb20kg
53’03’’
*wore 20lb vest whole time
*subbed 40lb kettlebell ground to overhead
20lb ruck
800 meters each round
28:03
Rx’d 46:05
Rxd to 10kg vest
44 min
rucking was mixed jog and fast walk
m/49/77kg
No Ruck available. Subbed,
For time:
35:25
Run splits: 10:20 - 10:15 - 9:51
Both inner quads started cramping up around Run 2 @ 900m. Right inner quad completely failed Run 3 @ 600m… took short recovery breaks and kept stepping. Will i regret it tomorrow? Will I be able to make it up the stairs right now? Tune in next time on 240416
Solid!
Rx 39:02
*That was a fun workout!!!
Great job Derek!
41:30
For time:
40 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.09km
30 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.11km
20 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.12km
Ruck on treadmill at 1% incline and 6.2km/h
Friskis Parkmöllan
28:36 (day 6 of trying crossfit. First time completing all reps unbroken. Pretty stoked)
41:15 rx
Nice work!
38,43 RX
Great job!
M/35/6’2”/210#
45:09 Rx’d
Solid!
Scaled for home gym
F/40
20 lb weighted vest for the ground to overheads
1 mile treadmill run with vest
I have a 20lb weighted vest in my home gym equipment, I can’t remember the last time I used it. I had absolutely no idea how this would go, I’ve never done any WOD this. Pleasantly surprised how it went. With the exception of a 30 second walking break in rounds two and three, I was able to maintain a steady run the entire time.
63” 166lb
Rx’d
Score:
36:39
Awesome!
24:54
Used #40 vest forgot the 5 (I think it was on purpose)
Took vest off during lifts, Used 45 plate for lifts
Stupidly (says wife) I’m still sick, but it felt good to sweat and cough up a lot of phlegm
Sorry forgot distance was just over .5 miles
Dude, that is an insane time, especially while sick! Rest up, don't break yourself.
Beginner option:
30- lbs 26:34
Rx adjacent-no ruck gear; used 30# slam ball. GTOH unbroken & then awkward "runs" alternating shoulders & under one arm & trying not to barrel into morning strollers at the park...
32:31
F:57-59
Wasted way too much time trying to figure out how/where to do this without a Ruck. Ended up at the Y and did the following:
same rep scheme
30lb slam ball G2O
1 mile treadmill runs (no weight)
30:10
tried carrying the ball but felt like it was a hazard, so dropped it and went for fast runs instead. Not the exact workout or even close but got one hell of a good dose.
That's still a great time, and more importantly, you got a good dose!
28:09
RX rep scheme, don't have ruck so wore 20# vest throughout. 45# bumper plate GTOH's, unbroken.
Wow!
Rx'ish
Loaded my plate carrier to 40# and used a 45# sandbag for GTOH, but wore the plate carrier throughout.
41:15
What a slog. Those runs were more of a jog with a soft 'j'. Couldn't easily add 5# to my PC and doing GTOH with it would have been too unwieldy, so figured keeping my PC on while doing the GTOH with the sandbag would make up for the small reduction in weight during the runs.
Did this with an old pair of Lowa Force Tibet GTX boots.... can't say my body performed as well as the boots.
m/39/241
13:58
13:50
12:09
G2oh: 25 lbs plate + 22 lbs vest
Mille run : 22 lbs vest
Time Mille run: 10:32 prom
13:02, 12:50, 12:08
Total time:38:13
Nice job!
Beginner 21:07
800m rows instead of ruck.
9kg kettle bell alternate clean and press instead of ground to overheads with ruck.
M/50-54 👨🏻🦳
Rx'd (sub: 20 kg iron plate on G2OH; 10 kg vest +10 kg challenge bag on a mile run)
TT-> 44:06 (14:20 + 14:49 + 14:57)
It was tough...
31:05
For time:
40 ground-to-overheads with the ruck
800-meter ruck
30 ground-to-overheads with the ruck
800-meter ruck
20 ground-to-overheads with the ruck
800-meter ruck
♀ 30 lb
♂ 45 lb
GTOH plate 20kg
Begginer
21 mins
Champions Club Scaling Notes
RANT
My first time coaching was at Rip Hamilton's basketball camp in 2006 as a high school sophomore, and from there I coached middle school track in my later high school years, then high school track and football while I was playing basketball in college. In 2010 the Champions Club started and that was my first time coaching CrossFit. Since then God has continued to bless me with opportunities to put in nearly as many coaching hours outside of my CrossFit gym as inside; helping at gym classes, two different track programs, two different high school basketball programs, and the AAU basketball organization I'm still with. But the Champions Club is my baby, so every time I coach outside the gym I look at it through a Champions Club lens. And it is with this experience I am continuing to bang the table about the concept of getting better at CrossFit vs. getting fitter in general, and being able to spot the difference. I believe in technical terms these are referred to as 3rd phase vs. 2nd phase adaptations. I use the sports environments I'm around as a gauge to determine a workout's efficacy and efficiency; when I get to stand on a Michigan football sideline and watch a practice, I'm asking myself would I be able to justify 21-15-9 reps of cleans and ring dips to those dudes: that answer is yes! In the same vein, would I be able to justify burpees and handstand walks? Hmmm... sorta. Definitely handstands and definitely burpees as stand-alone things, but together as part of conditioning? Might need some simplifying to 400m sprints and handstand practice, or burpee races and wall-facing handstand holding contests. They aren't so experienced in CrossFit that everything is an option for them exactly as listed. What about when I'm asked to come up with a workout on the spot during a 50-person high school weight training class? What about when I'm asked to come up with a workout on the spot in a 20-person elementary gym class? What would go through your mind when you see an All-American basketball player not be able to do a good push-up minutes before throwing down a monster dunk in traffic while getting fouled from every direction? How would you make him care about developing upper-body strength? What if I wanted to give today's workout to our national-level marathon runner? Would he need something completely different? CrossFit for marathoners? Anyone remember CrossFit Football? As you look at workouts that come up, as yourself if you could convince your dad to do it. Ask yourself if you could run your daughter's volleyball team through it. If you can, chances are that workout is designed to improve the 10 General Skills, and if you can't chances are that workout is designed to prepare you for a CrossFit competition.
But here's the thing I believe is being overlooked: you can go for decades focusing on the 2nd phase adaptations and still find huge chinks in the armor. You don't need odd movements, you don't need rep schemes that you have to look back at the whiteboard for reference, you don't need a buy in and cash out. Can you get your Tabata squats score from a 23 to a 24? Do you have 50 dips in a row? What's your CrossFit Total? How close are you to that 3-minute L-sit the gymnasts use as their standard? Can you get your 400m under 53 seconds? Can you touch the rim?
I'm almost 19 years into doing CrossFit myself and 14 years into coaching CrossFit; no doubt from 2012-2018 I was all about doing whatever was listed as rx'd because I felt they knew better than me, but over my time I've rarely regretted scaling for simplicity, whether for myself or for the group. There is such a potent dose available from the fundamental movements done in simple 21-15-9/AMRAP/3-5 round/max effort rep schemes that I think there needs to be a very very good reason (maybe play or preparation) to deviate.
SCALING QUESTIONS
How good does your (or your athletes') clean form have to be to give you the green light to use a sandbag instead of a bar?
How good is your (or your athletes') mile run time to give you the green light to do a weighted walk instead?
Would getting better at running and clean and jerks have more of a real-world application that getting better at weighted walks/runs and sandbag lifts?
NEW TO CROSSFIT SCALE
Run and cleans. Pick your specifics and go for about 20 minutes
Word
Chris, my friend, insightful and thought provoking as usual, thank you! I thought about this before and during the WOD this morning and wanted to provide my two cents, especially in regards to this workout.
First cent: I can totally see it from your point of view, especially after that great description of your road to coaching to this day, and agree whole-heartedly that this workout (along with some of the others recently) have been geared more toward getting better at CF than just getting fitter in general. And, if your goal is to get fitter in general then doing a 21-15-9 couplet of 400m run and C&J will likely do more for you than this WOD in my opinion (and it won't take as long).
Second cent: This is where I differ a little because of my perspective - more than a quarter century of military service. I would consider this WOD in particular as an applicable means of getter fitter in general for the military/law enforcement/fire fighter/first responder group of folks. That group of folks, especially those in ground combat arms, police tactical response (i.e. SWAT), and fire fighters, are routinely required to be able to move under load, and move odd objects, while fatigued for long periods of time. I have spent a fair amount of time wearing 40+ pounds of tactical gear and have had to wear a full fire-fighting ensemble on several occasions - and I can tell you that this WOD will aid in getting fitter to do those jobs. All that said, a good couplet like I described above or workout that you described could only stand to make one better in the group I mentioned.
Bottom line is really the questions you pose often. What is it that you want to get out of this workout? What is it that you really need to work on? Is your clean with a bar good enough to deviate? Is your mile run good enough to add weight? Do you have the time today to dedicate to doing something like this? Is this going to push your volume too high or exacerbate an injury to do it Rx? Graciano Rubio said it well the other day in the video Training for Fitness vs. Performance: "more is not better, better is better".
Again, just my two cents.
Great words Link! I didn't know you put that much time in the military. That world is so foreign to me I wouldn't even be able to begin describing the demands you guys go through. This is where I'd like to keep challenging your thinking if that's cool with you: if you were charged with taking a group of 20 new military prospects through 6 months of workouts at 3 days per week, how often would you use odd objects to run and lift with and how often would you use the basic stuff? Again, I don't know the answer, just curious what you would think. And then on the other side of that, I would imagine if you have that same group of 20 prospects for 2 years at 5-6 days per week, your answer might be different.
My man, that is tough to answer not having any background on who is in the group and what military occupations they are seeking or have enlistment contracts for - it makes a difference. In general though, how I would start if off day 1 would be no different - skills assessment followed with basics, you can never abandon the basics for any group. How long we stay in the basics would be different though because I got less time to work with the 6 month folks, and need to get them as ready as possible for basic training in that short period of time. Though, I think proportionally I would spend equal time in the basics for either group. Depending on service and specialty, they could be running with load in the first few days of basic. I think today's Beginner scale would be a bit much for someone on their first day, especially if they have been sedentary with no background in sports/athletics. Maybe 400m runs (no weight) and squats followed by teaching and practicing deadlift with a MedBall and PVC shoulder press for day 1?
On the ideal flip side though, if I have group of aspiring pipe-hitters that are all high-school sports studs with weightlifting experience, then I think it would be safe to introduce them with maybe a somewhat scaled version of today or a saucy little 'basics' number like slick Murph, Cindy, Manion with air squats, etc. if you have no gear. Skills assessment would be part of the warm-up.
Your're making my brain hurt bro, I like it.
Wow I never considered the variance based on occupations and contracts, that's good stuff. Would you consider weighted run/carries a basic foundational movement for that demographic, or would that be more down the line, like after their running and weightlifting form is sound?
Walking with some weight maybe, like Farmer's Carry after teaching proper posture and fully engaging the core, but not running right off the bat. The difference between the two on impact to the body, especially the joints, is significant - loaded running without first learning solid mechanics and appropriate buildup can quickly form bad habits and potentially result in early injury. Running with weight is beyond foundational in my opinion. I equate it to doing push jerk before shoulder press.
Globo wod: If a ruck or similar backpack isn't available sub vested runs 14/20lb vest if available or carry a 20/14lb medicine ball or other object. If that's not available do unweighted runs on a conventional treadmill using a high incline. Subs for ruck ground to overhead are sandbag or slamball ground to overheads with similar weight, or dumbbell ground to overheads 20/35lb dumbbells.