Just faster than walking, just slower than running.
Rucking
Pace: 10 min/km
Walk 50 min, rest 10 min
1 hour = 5 km
Ruck run
Pace: 7,5 min/km
Just faster than walking, just slower than running.
Shoulder carry
Ruck on shoulder
Farmers walk
Ruck in one hand
Biceps carry
Hold ruck in both hands with arms in 90 degree angle
Overhead carry
Hold ruck over your head with straight arms
Straps carry
Hold ruck in the straps in one arm. Switch arms as needed.
Bear walk
Walk on all fours, belly down.
Scale down: No ruck
Crab walk
Walk on all fours, belly up.
Scale down: Overhead carry
Walking lunges
Take a long step forward, let one knee touch the ground. Front leg in 90 degree angle.
Exercises without ruck
Push-ups
Keep your back straight. Hands just wider than the shoulders. Angle the hands slightly, so your arm goes at an 45 degree angle from your body.
Push-ups (scale down)
Same as a regular pushup, but pivot on your knees instead of toes.
Wide push-ups
Same as a regular pushup, but hold your hands wide.
Diamond push-ups
Same as a regular pushup, but hold your hands close together.
Sit-ups
Keep your back straight
Lock your feet
Back extentions
Lie down and lift your upper body. Keep your feet on the ground.
Squats
Sit down, pointing your bottom out as you would sit on a chair. Squat down until your legs make a 90 degree angle. Lift your weight through your heels on the way up.
Jump squats
Perform a regular squat and add a jump afterwards.
Pull-ups
Hang straight from a pull-up bar. Lift yourself so your chin is above the bar.
Pull-ups (scale down)
Hang by straight arms on a row bar. Pull yourself up to the bar. The closer your legs are to the bar the easier it becomes.
Dips
Hold your back and bottom as close to the bench as possible. Bend your arms 90 degrees.
Burpees
Squat down, make a push-up, get up, jump.
Lunges
Sit right down and stand right up, as if you were holding a flag pole with your arms. The upper body should not move neither sideways nor front and back.
Flutter kicks
Extend your legs about 10cm above the ground, one at the time. Hold the other leg up.Press your back agsinst the ground, do not arch your back.
Crunch kicks
Extend both your legs about 10cm above the ground at the same time. Press your back agsinst the ground, do not arch your back.
Jumping jack
Extend your arms high and legs wide, repeat quickly.
Mountain climbers
Stand on your hands, similar to before doing a push up. Step up with your legs, alternating left and right.
Plank
Hold your back straight. Do not arch your back.
Standard time is 10 seconds (1 repetition = 10s).
Side plank
Like a normal plank, but standing on your side. Standard time is 10 seconds (1 repetition = 10s).
Jaeger rest
Press your back against a wall, hold your legs at an 90 degree angle.
Standard time is 10 seconds (1 repetition = 10s).
Exercises with ruck
Overhead drop
Keep your arms and elbows as close to your head as possible. Drop your ruck down behind your head and lift up again.
Overhead press
Hold your ruck in front of you. Lift straight up.
Ruck rows
Keep your back straight, lean forward. Hold your ruck with straight armas and pull straight back, arms cose to your body and elbows straight back.
Front squats
Hold your ruck in front of you. Lift straight up. Perform a normal squat
Burpees with ruck
Perform a burpee while holding your ruck. Do not jump, but hold your ruck straight up.
Ruck cleans
Squat down with your ruck, then stand up and rotate your ruck, squat down again and stand up.
Ruck thrusters
Hold your ruck in front of you, squat down completely, and extend your ruck on straight arms as you stand up.
Dead lift
Hold your ruck dwon with straight arms. Perform a regular squat.
Ground to overhead
Place your ruck on the ground. Lift it up in front of your chest and list on straight arms.
High pull
Hold your ruck straight down in its carry handle. Lift it with both arms until the arms maek a 90 degree angle with the body.
Ruck swing
Hold your ruck straight down in its carry handle with both arms. Swing the ruck high in front of you. Push your abdomen (höft) forward in a jerking motion. Let the ruck swing back behind your legs, you do not need to stop the ruck between rounds.
Shoulder to shoulder
Lift the ruck from one shoulder to the other.
Step up
With ruck on your back, step up at least 50 cm.
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