After signing up for Grow-Ruck and also seeing “the Barbarian” workout posted on Slack – I decided some modified Ruck training (i.e. – Carrying heavy shit long distances) was in order. Not your traditional ruck – but excellent training for the walking with weight but added the bonus of grip strength and core that sometimes is missed with just the pack.
I scooped the 62# iron and Big Rig hoisted the 45#er – went like this.
- Warmarama: Jog, Various IC Xos at the jungle gym to warmup
- THE THANG
- 1 Mile Kettebell walk
- 100m right hand
- 100m left hand
- 100m front curl
- 100m rifle carry
- Stop for Various XO’s for about 2 minutes after each quarter mile (Merkins, LBC’s, SSH’s, Squats)
- *repeato 3 more times until you get to a mile
- 1 Mile Kettebell walk
Loved this for the oblique/core workout as well as the grip strength. We kept a brisk walking pace too and got the cardio in
- 15 minutes left – FINISHER – Hill Sprints
- Sprint Hill – Crab walk down
- 50 Dips
- Sprint Hill – Crab walk down
- 50 LBC’s
- Repeato down to 30 reps of both – then we MBTTF for time
- Names, Numbers, and YHC closed out in prayer.
Props to Big Rig for ALWAYS bringing the noise. We were both still a bit sore from Hardest mile Saturday. And he lit it up by doing a 5miler Morning Wood BEFORE the KB Ruck Training. Great morning to push one another and get stronger, start the new years week off right.
-State Farm
