Name: Playbook - Gritty Soldier - W1/D3 - Ruck Day (3-miles)
Uploaded: 2024-01-20T14:25:56.842Z
Duration: 60 min
Description: W1/D3 - Ruck Day (3-miles)

Meirion

Note to self invest in something that prevents blisters

Joshua Balsemer

Warmup:
- 30x Jumping Jacks
- 15x Walking High Knees (each side) 
- 20x Pushups
 
With a 30lb backpack and boots:
- 3 miles under 45 minutes

Warmup:
- 30x Jumping Jacks
- 15x Walking High Knees (each side) 
- 20x Pushups

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

- 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

Push-ups

Pre-ruck warmup

This should be done in less than 45mins. Done with a 30lb rucksack or bag (not counting water or food).

3-Mile Ruck (30lb pack, dry)

W1/D3 - Ruck Day (3-miles)

Chris

Deacon

Brian Cowell

W1/D1 - Baseline Testing

Glad I'm doing this today because tomorrow I'm not going to be so happy

Thanks Gritty. You inspire me to be the NCO I know I cam be

Ekaterina

W1/D2 - Gym Day (Upper Body)

W1/D4 - REST

Hey Siri, nearest place that sells wheelchairs

Jorge

W1/D5 - Gym Day (Lower Body)

W1/D6 - Cardio Day (Sprints)

W1/D7 - REST

W2/D1 - Bodyweight Day (Rope Climb)

W2/D2 - Gym Day (Upper Body)

Remember be kind to yourself if you could only do 2 miles that's fine that's all I was able to do today so be kind and remember you did something today

Falling in love with rucking, getting out there and focusing on pace helps the mind relax after a stressful day.

Bert

W2/D3 - Ruck Day (Repeats)

W2/D4 - REST

W2/D5 - Gym Day (LEG DAY!)

W2/D6 - Cardio Day (Sprints)

W2/D7 - REST

W3/D1 - Bodyweight Day (+1.5M Run) (pull-up bar)

W3/D2 - Gym Day (Upper Body)

W3/D3 - Ruck Day (6-miles)

W3/D4 - REST

W3/D5 - Gym Day (Lower Body)

W3/D6 - Cardio Day (Sprints)

W3/D7 - REST

W4/D1 - Bodyweight Day (Rope Climb)

W4/D2 - Gym Day (Upper Body)

W4/D3 - Ruck Day (Repeats)

W4/D4 - REST

Adam

W4/D5 - Gym Day (Lower Body)

W4/D6 - Cardio Day (4-Miles)

W4/D7 - REST

W5/D1 - 2nd Baseline Testing

W5/D2 - Gym Day (Upper Body)

W5/D3 - Ruck Day (6-miles)

W5/D4 - REST

W5/D5 - Gym Day (LEG DAY!)

W5/D6 - Cardio Day (Sprints)

W5/D7 - REST

W6/D1 - Bodyweight Day (Rope Climb)

W6/D2 - Gym Day (Upper Body)

W6/D3 - Ruck Day (Repeats)

W6/D4 - REST

W6/D5 - Gym Day (Lower Body)

W6/D6 - Cardio Day (Sprints)

W6/D7 - REST

W7/D1 - 5 Mile Run

W7/D2 - Gym Day (Upper Body)

W7/D3 - Ruck Day (Repeats)

W7/D4 - REST

W7/D5 - Gym Day (LEG DAY!)

W7/D6 - Cardio Day (Sprints)

W7/D7 - REST

W8/D1 - Bodyweight Day (Rope Climb)

W1/D3 - Ruck Day (3-miles)

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