Workout of the Day

A. Ruck 60 minutes

B. 3 Sets:

  • Cat-Cow x 10
  • Prone Kneeling T-Spine Rotation x 5/per
  • Couch Stretch x 60 seconds/per



Complete as many rounds and reps as possible in 20 minutes of:

  • Assault Bike 30/20 Cals
  • 100-Foot Suitcase Carry (Left Arm)
  • 5 Single-Arm Deadlifts (Left Arm)
  • 100-Foot Suitcase Carry (Right Arm)
  • 5 Single-Arm Deadlifts (Right Arm)

*Today’s WOD is a ruck that is scheduled for 60 minutes. Our classes are only allowed to run for 45 minutes. So if you come to class today our coaches will warm you up, coach you up on how to ruck and what the purpose of this workout is, and then they will send you out the door of the gym to ruck for 60 minutes. Class will be over before you finish your ruck so take all of your belongings with you, but you may continue to complete your 60 min ruck and track your distance by using the distance markers at each gym. Bring a loaded backpack and a phone or watch to track your time. You can also just walk right outside your front door and do the ruck for 60 minutes. Load a backpack up with some weight and get to work! If you choose not to do the ruck you may come to class and complete do the HUSTLE WOD.

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