Name: Playbook - Gritty Soldier - W3/D5 - Ruck March (10-miles)
Uploaded: 2024-01-20T14:25:56.933Z
Duration: 90 min
Description: W3/D5 - Ruck March (10-miles)

Richard

1. Ruck March (10 Miles w/ 40lbs at RPE 6-8)
2. Functional Work
- Tabata Push-Ups {8 sets of 20 secs on/10secs off) (Ruck off)
- Chin-Ups (with ruck on back)
- Squat Jumps 
- Good Mornings with Ruck on Back
- Ruck Bicep Curls by Ruck Handle
3. Cooldown "A"

Done with a 40lb rucksack or bag (not counting water or food).

10-Mile Ruckmarch w/ 40lb pack (dry) @ RPE 6-8

**TABATA: 8 continuous rounds of 20secs work, 10secs rest, for a total of 4mins.

- 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 (TABATA) (4mins)

- 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

Rucksack 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
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

- Stand with your feet shoulder width apart with ruck on back
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Rucksack good morning

- With a carrying handle of your rucksack in your hands and your palms facing up
- Curl the bag toward shoulders
- Lower back down slow and controlled

Rucksack bicep curls

30 seconds of each:

- Standing Hamstring Stretch
- High Dragon Stretch
- Sitting Hamstring Stretch
- Seated Groin Stretch
- Cobra Stretch
- Leg-Over Stretch

- While standing, keep both heals together, knees slightly bent.
- Bend forward at the waist and attempt to reach your toes.

Standing hamstring stretch

- Staring from a kneeling position, place both palms at the raised knee, then lean forward keeping the back straight and core tight.

High dragon stretch (left)

High dragon stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- While laying down, keep hands out to sides. 

- Pull one legs over with the opposite hand, just under the knee.

- Stretch should be felt in the lower back.

Leg over stretch

Cool-down “A”

W3/D5 - Ruck March (10-miles)

Great first runs, never was a big runner. Trying to change that with GS help! One of my fitness goals forsure

Jake

Travis

Christopher

W1/D1 - BASELINE: 2 Mile Run (for time)

Is the TGU each or total? Same with lunges. I did each but i wasnt sure, i have always found TGU great but very time consuming

Jalen

W1/D2 - Strength & Power

Kris

This kicked my as I maintained 12-13.5 on each 100m 
I didn’t time 200m but just made I was putting I. The same amount of effort

Maxwell

W1/D3 - 100m/200m Sprints

Awesome workout. Stretch afterwards feels great.

Chris

W1/D4 - Strength

1:18. A little slower than my 1:10 split in Air Assault 4 years ago, but definitely workable.

Didn’t make the timeline but holy cow this one nearly did me in. Great workout though.

W1/D5 - ** Ruck March Assessment (6-miles)

Definitely tough but that’s how we build ourselves up.

Forgot to set the timer for the 3 mile but made it in good time. The rest definitely is a smoker. Get through the smoke to get better!🤙

W1/D6 - Conditioning

35:12. Humbling but motivating. This is the beginning.

Parker

Tough. Ran 4 miles in 39:40 at a decent pace.

W2/D1 - 4 Mile Run @ 80%

This work out was tough, but you got to pay the man. And pay I did!

W2/D2 - Strength & Power

W2/D3 - 100m/200m Sprints

W2/D4 - Strength

1:38.36 for 8 miles. Not bad. Hit 6 miles at 1:13. 5 minutes better than my previous 6 miler.

Workouts are killer, however had on a 50lbs ruck and feel great

W2/D5 - Ruck March (8-miles)

W2/D6 - Conditioning

Definitely challenging but pushed through.

W3/D1 - 5 Mile Run @ 80%

Challenging but head up and pushed through

W3/D2 - Strength & Power

W3/D3 - 100m/200m/400m Sprints

W3/D4 - Strength

W3/D6 - Conditioning

It said 85% in the title and 80% in the description. Still a good run.

W3/D5 - Ruck March (10-miles)

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