Name: Playbook - Nick Bare - W11/D2 - Ruck + Core
Uploaded: 2023-07-12T03:07:30.937Z
Duration: 45 min
Description: W11/D2 - Ruck + Core

Ruck 8 miles under a 13:00 pace per mile

- Hanging leg raises 3 x 15
- Cable crunches 3 x 20 
- GHD/Decline sit ups 3 x 20

8 mile ruck in boots
35 lb. pack 
Stay under a 13:00 minute per mile pace

Ruck

- 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

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

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

GHD Decline Sit Ups

W11/D2 - Ruck + Core

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

Andrew

Ralph

I’d say it’s probably too much shoulder work. Fatigue early. I’m 187lbs and about a 52 push up guy gives a bit of perspective where I’m coming from. Like amrap wall push ups 20 reps not realistic at the end of that if your exerting yourself

Chase

W1/D1 - Push Strength + Run

Casey Guerrero

Aaron

W1/D2 - Ruck + Core

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

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

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!

W11/D2 - Ruck + Core

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