Name: Playbook - Gritty Soldier - W1/D2 - 4 Mile Ruck + Bodyweight Functional
Uploaded: 2024-01-20T14:25:56.432Z
Duration: 90 min
Description: W1/D2 - 4 Mile Ruck + Bodyweight Functional

Solid workout for day two. 54:23 for the ruck.

Nic R

Jose

Brutal on the push ups, I’m still sore from the acft I took yesterday!

Katie

did not expect the push-ups to hit me like that after the ruck

This is the perfect regime for people starting at any level

Good stuff. I do have an issue though, I purchased the 13 week ranger program from your website and had it for the first day and then it closed itself in my browser and I can’t find the file anywhere. I also pay for the subscription on this app so I’m just doing these workouts however I noticed there were some differences between the $30 60 page workout program and this subscription based one. I don’t really care about the money but I do want to make sure I’m getting the best possible preparation that I can for ranger school as I plan to go as soon as I’m allowed to. Is there a significant difference between the two programs as far as efficiency or difficulty goes? Or should I be fine with just the subscription based program

Jacob Regnier

The ruck was rough and after the first 2 sets of push-ups was pushing into the last 40%. Good stuff!

Jack Banducci

The squats were a great way to end the workout. Definitely felt open after the ruck. Push ups and Pull-ups really helped with keeping form while cookin.

Scotty

Another good workout. Thought I wasn't going to make the time for a second, but you gotta inbrace the suck

Anthony

Embraced the suck! Need to pick up the ruck pace. 3.6mph to 4.0mph

Split workouts in two but feeling the pain for sure.

Harry

4-miles carrying a 35lb pack (dry). You should aim to complete this at a 15-minute per mile pace or better.

Functional work will consist of:
- TABATA pushups
- Chin-ups
- Air Squats

4-miles carrying a 35lb pack (dry). You should aim to complete this at a 15-minute per mile pace or better.

4-Mile Ruck March

TABATA: 8 sets of 20 secs on (work)/10 secs off (rest)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

TABATA Push-ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

W1/D2 - 4 Mile Ruck + Bodyweight Functional

Tough but worth it. Looking forward to this grind!

Dalton

Good start to the program, love the functional strength aspect, sprints were a good finish.

Grayden

I like that day 1 provides something tough but sustainable. The only thing more I’d like is an RPE or 1RM % to work off of during the lifts.

Caleb

W1/D1 - Sprints + Functional Strength

Great workouts so far. Body is definitely in shock but I’m getting better!

That was rough first time ever doing most of those excersizes. Really glad this program starts building you up right off the bat

Keaton

W1/D3 - Weight Lift + MORE Sprints

Mt body hurts but I love how this plan takes that pain into account and gives you something you can push through and get stronger.

W1/D4 - Run + Cardio Complex

Larry

Exactly what I needed. Resolved some tightness

Morgan Davis

W1/D5 - Stretch + Mobility

Run was definitely a tough end, loved the challenge none the less!

W1/D6 - Full Body Strength + 1-Mile Run

The Hills on my route.....FUCKED MY WORLD UP!!!!!!

W1/D7 - 5 Mile Run

W2/D1 - Sprints + Functional Strength

W2/D2 - 4 Mile Ruck + Bodyweight Functional

Joyce

W2/D3 - Weight Lift + MORE Sprints

W2/D4 - Run + Cardio Complex

W2/D5 - Stretching Routine

Love the app, would it be possible to have it so the weights and notes logged aren't deleted if the workout is exited mid-way through, I usually split the workouts into mornings and evenings because of work.

Jake

W2/D6 - Full Body Strength + 1-Mile Run

Best time yet… even though it was on a treadmill

W2/D7 - 5 Mile Run

W3/D1 - Sprints + Functional Strength

W3/D2 - 5 Mile Ruck + Bodyweight Functional

Sprints hurt a bit after rucking yesterday, but pushed through👌🏻

W3/D3 - Weight Lift + MORE Sprints

W3/D4 - Run + Cardio Complex

W3/D5 - Stretch + Mobility

W3/D6 - Full Body Strength + 1-Mile Run

W3/D7 - 5 Mile Run

W4/D1 - Hill Sprints + Functional Strength

W4/D2 - 6 Mile Ruck + Bodyweight Functional

W4/D3 - Weight Lift + MORE Sprints

W4/D4 - Run + Cardio Complex

W4/D5 - Stretching Routine

W4/D6 - Full Body Strength + 1-Mile Run

W4/D7 - 5 Mile Run

W5/D1 - Hill Sprints + Functional Strength

W5/D2 - 7 Mile Ruck + Bodyweight Functional

W5/D3 - Weight Lift + MORE Sprints

W5/D4 - Stretch + Mobility

Bryce

W5/D5 - FARTLEK Run + Burpees

Killer workout, I can see just how much stronger I’m getting!

W1/D2 - 4 Mile Ruck + Bodyweight Functional

Community

More workouts from Gritty Soldier