Yo my peoples! Kilo from Louisville Q'd a Zoom Ruck workout last week and I said we should do it again, so he said I had the next Q…. The Zoom link is here https://zoom.us/j/7508265442
After joining a few Zoom workouts I have learned a few things. There is a delay in the audio, cadence is a disaster and you can't see all the PAX so I am preparing this preblast to help get ahead of those problems.
The Thang:
Bring your Ruck with whatever weight you would want to work with. If you have any Ruck Wrap Bands (Voodoo Floss) that will be used for a warm up.
We will be doing a modified MARSOC short card. It wil be done in blocks of OYO work with a primal movement after each block. I have put the Exercises and counts followed by the Primal movement and substitute exercise if you do not have space for doing that movement.
The Standard for each exercise is listed (with Ruck/Ruck Overhead) if it says YDY then that means You Do You. Ruck on or off it is up to you.
That being said the workout will be be
Warm Up
Modified MARSOC Short Card
1. 30 Push-ups (YDY)
2. 30 Ruck squats (hands behind head)
3. 30 Crunches Rucks OH
4. 10 Burpees (YDY)
Bear Crawl 20m (sub Parker Peter)
1. 10 Windmills (No Ruck)
2. 30 Push-ups (YDY)
3. 30 Mountain climbers (Ruck On)
4. 30 Flutter kicks (Rucks OH)
5. 10 Burpees (YDY)
Crawl Bear 20m (sub Peter Parker)
1. 10 Cherry pickers (4-count)
2. 30 Push-ups (YDY)
3. 30 1/4 turn Star Jumps
4. 30 Ruck Rows
5. 10 Burpees (YDY)
Crab Walk 20m (Glute bridges with ruck on lap)
1. 10 Ruck Turkish Get Ups (5 each arm)
2. 30 Push-ups (YDY)
3. 30 OH Lunges (15 each leg)
4. 30 Hello dollies (Rucks OH)
5. 10 Burpees (YDY)
Walrus x20 (lay on stomach then lift torso off the ground til elbows lock, flop forward sub is no flop)
1. 10 mason twists (4 count with Ruck)
2. Max OH Ruck hold
Mary will follow if time allows.
See you in the Zoom
-W