6 mile heavy ruck
/Clay, Michael and I left the garage at 5 am for a 6 mile time trial with a 60 pound ruck. The goal was to be under 1:30:00.
Yesterday, I drove the course and thought I had it pretty accurate at a 3 mile turnaround point, but today, the phone app I was using measured the distance at 6.53. Michael, using a different one, got 6.25. Either way, it was a little long.
We ran alot more today and I made sure to run all of the downhill portions. Michael left me and finished his 6 in 1:14:00 and the full run in 1:18:00. I finished 6 in 1:17:00 and the full run in 1:24:00. Clay was a bit slower, but still came in under the time cap.
I felt good to know that I can make that time hack if necessarry with a 60 pound pack.
Not everyone wanted to hump 60 pounds for 6 miles so the garage workout looked like this:
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
300 flutters
20 GHD
20 Hip Extension
Workout: A.
Magic 50
5 single arm kettlebell/dumbbell snatch (both arms)
5 single arm kettlebell/dumbbell swings (both arms)
10 burpees
For time
Rx weight is 50 pounds, scale accordingly
Workout B.
1 mile Hill Run
Minnekahda mile
Workout C.
Still Water
Post times, reps and/or loads to comments
