This is a fun workout where the number of reps in set increases based on how many times you’ve made it through. Feel free to change up the exercises and time to fit your needs. The exercises selected should give you a well rounded workout.
To complete this workout you’ll need the following equipment:
Set the clock for 20 minutes and complete as many rounds of the following workout as possible. Every time you make it through a round add 5 reps to each workout in the next round.
- 5 x Burpees (Ruck on Back)
- 5 x Squats (Ruck on Front or Back)
- 5 x 4-Count Mountain Climbers (Ruck on Back)
- 5 x Push-Ups (Ruck on Back)
- 5 x Sit-Ups (Ruck on Front)
- 5 x Ruck Curls
PATHFINDER Ruck Training Bonus: Ruck 4 to 6 miles after this workout and use that for your Pre/Post Workout Rucks Challenge!
Advanced Challenge: As the workout ends take one minute to catch your breath. Once you’ve done that set the timer for 20 minutes and, starting from the rep you last finished, work your way back down. Try and complete everything before the timer goes off.
Have fun with this one! Make sure to track how many rounds you complete and try to beat it next time. Because these exercises show up frequently at GORUCK events practicing them in advance will only help. Finally, make sure you don’t over pack your ruck with weight so that you don’t burn out before time is up!