#ruckpt — Public Fediverse posts

Variation 3: #WelcomeParty session

Equipment: 30 lbs ruck and 60 lbs sandbag

Buy In: 1 mile #ruck on single trail with ruck and sandbag

#WorkoutOfTheDay: ruck stays on back throughout whole #workout.

- 600m sandbag toss
- 50 x 2 count paces of single arm sandbag #SuitcaseCarry

Buy Out: 1 mile #ruck on single trail with ruck and sandbag

#SandbagPT #RuckPT #rucking #WeHackHealth #fitodon #OptOutside

Equipment: 45 lbs #ruck

1 km ruck run

#WorkoutOfTheDay:

Every 10 min repeat over 7 km (total 8 rounds):

- 5 ruck push ups
- 5 ruck squats
- 5 ruck overhead press
- 5 ruck 2 count lunges

1 km ruck run

#rucking #running #RuckPT #MunichRuckingCrew #fitodon

hill climb as cool down after PT

7.6 km #ruck with 4 hills and 70m total altitude gain

PT 1:

3 sets 10 reps:

- 4 count flutter kicks
- 2 count shoulder taps
- sit ups

PT 2:

3 sets 5 reps:

- Australian pull ups
- dips
- incline push ups

PT 3:

3 sets 10 reps:

- ruck swings
- 2 count ruck lunges
- ruck squats

PT 4:

3 sets 5 reps:

- Australian pull ups
- dips
- incline push ups

3 x each arm incline one arm push ups

#fitodon #MunichRuckingCrew #WorkoutOfTheDay #RuckPT

Time to do an #introduction:

I am here sharing my favorite #exercise method: #rucking including #ruckPT and/or #sandbag #WOD.

I am currently training for #GoRuck #fitness events at the end of May in #Normandy #France.

Among other things, I am building a website to help new people to rucking find local #RuckClub|s| and/or #ruck specific events. Currently the focus is for the #DACH region.

#webdev #vue #vite #bun #newhere #hiking #backpacking #calisthenics #WeHackHealth

#DailyBloggingChallenge (167/200)

One fundamental workout equipment when doing #RuckPT / #SandbagPT is the #sandbag. (Most #exercise,s that can be done with a #ruck are interchangeable with a sandbag.)

To fill up a sandbag the obvious material is sand. This can be found at your local sand beach, riverbed, or playground. All public sand should only be borrowed for the duration of the #workout and returned once done at ideally the same location where initially taken from.

A lighter alternative is cat litter, since this material is built to be liquid absorbent it is best to pack the grains in at least one sturdy plastic bag before placing it into the filler (a shell to hold the material before placing into the workout sandbag) and/or sandbag.

#WeHackHealth #fitness

@rucking @rucking

#DailyBloggingChallenge (91/100)

There are a couple ways to the #Chad1000x #WOD with the basic option just winging it or training for it. The issue with winging it is that it can cause lasting damages which in the best case will heal up within a year. The main issues are the joints, especially knees and hips, which is mainly due to weak hamstrings.

For those who want to train for it, the best training plans are ones that target the legs in all directions, not just forward movements, but also backwards and sideways movements. This will create a good foundation to tackle the workout with the least worry of lasting damages.

Here is an example workout:

buy in: 400m backwards ruck

• 100 step up
• 100 strict seated squats aka box squats
• 100 step up
• 100 ruck swings
• 100 step up
• 100 2-count reverse lunges
• 100 step up
• 100 2-count side lunges
• 100 step up

buy out: 400m backwards ruck

• buy in is the price to attempt the workout and sometimes equates to the warm up
• buy out is the price to finish the workout and sometimes equates to the cool down, also called cash out
• n-count is the count of movements until considered one rep

The exercise that surprised me the most is the backwards ruck.

#fitness #exercise #ruckpt #pt