For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck
♀ 35 lb
♂ 45 lb
Post time to comments.
Compare to 240415.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken 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 a ruck
800-meter ruck
15 ground-to-overheads with a ruck
800-meter ruck
10 ground-to-overheads with a ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Coaching cues:
Why should you incorporate rucking in your training?
Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.
Resources:
An Intro to Rucking - Get Started
Get GORUCK Ballistic Trainers
Find a gym near you:
View the CrossFit map
Comments on 241009
84 Comments
Used 25lb plate and wore 20lb vest throughout workout.
27:40
39:30
F/45/4’10”/117#
Rx: 54:01
35#Ruck / Run on TrueForm
For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck
♀ 35 lb
47:00.40
40 G2OH 25# med ball
1600m run on treadmill
30 G2OH
1600m run
20 G2OH
1600m run
35:17
RX, #45lb Ruck: 45.04
RX W/ #45 Ruck: 45.03
As Rx’d 38:28 using a weight vest and a sandbag.
Did this one with the kiddos today so it’s was shorter.
20 g2oh
400m carry
15 g2oh
400m carry
10 g2oh
used double 26’s kb’s
Beginner: 34:44 w/ 20lbs and 1k rucks.
Completed at local track in the early chilly morning. Weighted vest at 40lbs is the heaviest I have.
42:57
a lot of transition time getting the vest on and off from the Velcro strap system. Nice workout regardless.
Good work!
No ruck, runs on the trueform:
40 ground to overheads @45 plate
1600m run
30 ground to overhead
1600m run
20 ground to overhead
1600m run
Longest run (each round and total lol) in the barefoot shoes. This is my second week wearing them. Showed myself some grace and took about 50-70 meters to walk every 400m or so. Quads started cramping up in the last run lol. Runs: 10:07 - 9:40 - 9:28
Time: 33:50
Rx
Hilly roads (~50' gain/round) with 45lbs of plates in a vest.
39:28
Of course I ran yesterday 😮💨
240415
Rx (same route) 39:03
M/30s/227lbs
Well done!
Rx’d: 48:50
240415: 53:14
Jogged (heavy footedly) the all the way through rucks this time, which accounts for the better time. Some of these fast times y’all are posting are impressive.
Your time is fast & really nice improvement from last time! Well done!
That’s a hellavu improvement bro, awesome stuff!
Tommy V
21 thrusters 115#
180ft seated rope pull machine
15 thrusters
135ft
9 thrusters
90ft
Time 19:15
Time 46’40’’ km 4,2
Nice time on this!
50 lbs ruck
G2O 25-6-9, 11-10-9, 20
Rucks average 15:40/mile, some hills
55:09
Heavier than Rx ruck + hills; nice!
No distance markers in Pike National Forest, so I modified to, with a 40# pack,
40 GTOH's (not on the clock, but took 3:45)
15 min ruck
30 GTOH's (also not on the clock)
15 min ruck
20 GTOH's (not on clock)
15ish min ruck
~47:00, not including what were in effect ruck snatches
Ruck was a pack + 2x10# DBs, 2x5# plates, 2x2.5# plates, + 2 full nalgene bottles. Not quite wide enough to fit bumper plates. Had to rearrange the pack after every GTOHs so it'd ride right on the back.
I gotta hit up a surplus store to find an old body armor vest +, hopefully, some training (i.e. non-ballistic) plates for it.
Rucking in a national forest isn't exactly a grind, though my traps aren't exactly used to the strap pressure. Definitely a fun one.
Great time, Jim & done in a National forest, awesome!
A little jealous of getting after it in a national forest, great job
~40lbs ruck (stuffed a daypack with a bag of cement + 10lb plate)
48:47
I recall doing this before but I didn't find a score from April.
Awesome!
Like the bag of cement improv! Great job!
So fast! Crushed it.
Lightning!
Wow!
♀ Rx+- 40# (used my back pack filled with sand filled vests) & took it to a park:
48:35
Very awkward for G to OH, & bobbly on the runs; may be time for legit ruck gear! Also
made a new friend I told to join us, so, Heeeey, Richard, check it out!😊
Very well done Favo!
Fantastic!
Beginner option:
20 lb vest
33:02
Great stuff my man!
Excellent job!
That's tough. Way to challenge yourself.
Very good!
Rx+'ish
Loaded my plate carrier to 40# and wore it throughout. Used a 45# sandbag for GTOH.
47:29
Compare to 240415: 41:15, same modification.
Not sure where the time went this time - GTOHs were more broken but I didn't think it took that much longer and the rucks didn't seem any slower. Makes me think I didn't look at the clock right in April.
Either way, that's a fantastic time with the extra weight during lifts! Well done!
Still...that's way tougher than using the ruck for the GTOHs. Well done, hombre.
Lincoln, I read your conversation w/ Chris S on the compare to page. Most interesting. I think something like today is definitely in the functional realm, and far more real world than most of what we do, even if the strain on the body is different. There are a lot of components to fitness, and long and slow endurance work, like this, is important, as are other exercise modalities, even as it may or may not contribute to a specific individual fitness objective (max power, quickness, speed, explosiveness, etc). I remember spinning up for an Iraq deployment in 2006, and having to wear body armor basically 12 hrs/day. Though I was in pretty good shape (this was my pre-CF, all running/no strength training days), but the constant grind of the load wasted my back. Would probably be different now, but there's not much we can do to our bodies that, done right, isn't good for it.
Awesome job homie
Thanks ya’ll!
Jim, right on point my man, right on point.
M 41 202# 69”
Rx 36:55
Great job!
So fast! Nice work!
Rx
36:16 with some time messing with my great
Awesome!
Not too much time wasted at that speed! Nice!
36:48
Completed unbroken
Fantastic!
Great job!
For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck
sac de 15 kgs
44 mn 42 s 💪🏻👊🏻🥵🔥
Very nice!
20 lbs vest on a manual curved treadmill
20 Kg Slamball
37:05
Awesome work!
Split times: 2:30/11/2:00/13/1:30/12. Used normal backpack filled with weight vest + weights and a plate for the ground to overheads.
As part of my daily life, I am actually rucking a little over a mile (1650m) with 16kg/35lbs every day (by necessity).
Thus, my backpacks break down constantly, if anyone has a recommendation for a sturdy backpack (40 liter capacity) I'd highly appreciate it. I have yet to find one that lasts longer than 2 years.
https://www.511tactical.com/bags-packs.html
Not sure if they last longer than 2 years with daily use, but they take a beating. I have bought from them and have been very pleased.
Good work!
That's a great time!
Same, re the backpack situation, so, thanks Jonathan for the info.
RX:46:59(20kg plate)
Well done!
47:42
Rx GTOH Plate:
33:52
Awesome!
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, weight plate, or slamball ground to overheads with similar weight, or dumbbell ground to overheads 20/35lb dumbbells