Name: Playbook - Nick Bare - W1/D2 - Ruck + Core
Uploaded: 2023-07-12T03:07:30.306Z
Duration: 60 min
Description: W1/D2 - Ruck + Core

Andrew

Casey Guerrero

Aaron

Ruck was much much harder than I thought.

Chris

The rucksack run wasn't too bad but goddam did the core exercises make me realize how much work I need to do. Another killer workout ~

Fernando

Really struggled to find the L sit maybe add a like easier exercise or an alternate maybe other than that super enjoyed this one

Liam

Kevin Leong

Erick Perez

Rucking after a long time, feeling good, core was though

Giuseppe

Solid work my core is weaker than I thought but we’ll get there 🤙🏼

Evan

Jose

Jalen

Hadnt done a ruck march for time in a ....long......time! Felt great!

Guillermo

It was great I just don’t like how the app doesn’t count when I log my workouts

Tyshaun

MaKala Robinson

Ernie

My bodies definitely feeling it after yesterday day 1's workout!

David

Bryon Stafford

Daniel

First time to take on my core and ruck this aggressive. Looking forward to the next 12 weeks!

Koenraad

hannah

Zamarius McLendon

Managed to keep at a 11:45 pace with 35lbs, nice way to get that PT in 🤘

Provide some modifications for the core exercise (ex: I do not have access to a GHD)

katie

Collin

Caleb Winebrenner

Broc

Jorge

Very good, felt proud of myself for finishing the Ruck March on time with the 35lb.

Timothy Ching

Adan

Preston

Cori

Great workout man. I hate those damn L-Sits.

Matt

Didn’t have last workout equipment substituted with apft sit-ups

Insane def have areas I need to improve on but makes me feel great after

Zachary Brady

Awesome! Using this to prep for firefighting interviews

Manny

Jaber

Troy

Kyle Snavely

Training for a best warrior competition and figured ranger training would do the trick and by far the best workouts I’ve had yet

Ethan

Lijames

Quentin

Caleb

I’ve never done a ruck March pretty.. started with 16 lbs, I’ll work my way up. Great workout 🏋️‍♂️

Chantal

Really enjoyed the TAB with the Rucksack. It’s been a very long time for me since I’ve carried weight after leaving the military on completion of my Full service 6 years ago.

Glenn Stevenson

Greg

Ishmael Givens

Ruck march 3 miles with 35 lb. pack while in assault boots.
Stay under a 14 minute mile pace

- Hanging leg raises 4 x 15
- L-sit 3 x as long as possible
- GHD/Decline sit ups 3 x 20

Walk with weighted pack of 35lbs.
3 miles at a sub 14 minute per mile pace

Ruck March

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit (hold as long as you can)

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

W1/D2 - Ruck + Core

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

W1/D1 - Push Strength + Run

Absolutely brutal. Could t make it all the way through. Success?

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W2/D2 - Ruck + Core

Matthew

W2/D3 - Pull Strength

Have specific motions or stretches that’ll compliment the overall program

Nathan

Thad

W2/D4 - Dedicated Mobility

Chest and back felt fatigued this time. But nice wod

Lauren

W2/D5 - Run + Bodyweight Movements

Nice leg day felt stronger. Burpees still destroyed me, needs work.

Cardios improving, burpees still killer always

Killer finish w/the 100Burpees Single digits here we come!!!

Andres

W2/D6 - Lower Body Strength

Thought a run after a leg day would hurt me, but a 14 minute 2 mile speaks for itself

W2/D7 - Run + Core

Nasty chest pump. Medicine ball pushups destroy me by the end

Bryce

W3/D1 - Push Strength + Run

Josh

The length of the workout said 60 min but the ruck by itself was paced at 70 min. Just a heads up

Michael

W3/D2 - Ruck + Core

W3/D3 - Pull Strength

W3/D4 - Dedicated Mobility

Derek

Richard

W3/D5 - Run + Bodyweight Movements

Minor changes, yet made it intense. Burpees still killed me but the movement seemed easier.

W3/D6 - Lower Body Strength

Substitute for decline sit-ups if I don’t have the equipment

The interval training was fu*#*kd up !! 🤮 love it !

W3/D7 - Run + Core

a whole day full of chest and trice cramps🫡😅

Yasien

Felt strong on the run. Cardio is definitely improving.

Tyler

W4/D1 - Push Strength + Run

W4/D2 - Ruck + Core

Great workout. I had to stop for 2 weeks due to me being in the field but overall it was challenging

W4/D3 - Pull Strength

W4/D4 - Dedicated Mobility

Very nice wod
Broke it up 
5rds
1 mile
1min pushups
1min air squats
1 min Pullups

W4/D5 - Run + Bodyweight Movements

W4/D6 - Lower Body Strength

W4/D7 - Run + Core

Great workout! Only did a 5k since my legs were feeling tight and I don’t wanna over do it before my 7 mile ruck tomorrow!

Haven’t decided if I love you or I hate u! 😉 either way we are getting it ✅ done!!

W5/D1 - Push Strength + Run

W5/D2 - Ruck + Core

Brady

W5/D3 - Pull Strength

W5/D4 - Dedicated Mobility

Got 9 rounds complete in 20:00. Great, great challenge after a 4 mile run

W5/D5 - Run + Bodyweight Movements

Very nice workout. Superset pumped the legs. Airsquats blew up legs too

W5/D6 - Lower Body Strength

W5/D7 - Run + Core

Nice workout. Felt stronger than last time.

Workouts are a bit too difficult. 5x5 at 85% is hard enough, supersetting with push-ups is extremely difficult. I had to break up sets of push-ups and reduce weight on bench. I am considered a very fit individual.

W1/D2 - Ruck + Core

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