Outdoor Workout - Thursday 1/08/2024

FitneSS

Warm up

Running Warm up

Duration: 6 sets

• Run:

• Complet 400-meters at the same pace as the 20-set test.

• Immediately after finishing the run, switch to rucking.

• Ruck:

• Ruck 800 meters at Zone 2 Pace with a 16/14 kg (35/30 lbs) ruck.

• As soon as you put the Ruck back on the floor, rest exactly 1-minute before you start a new set.

Total Distance:

• Running: 2.4 kilometers (1.5 miles)

• Rucking: 4.8 kilometers (3 miles)

Tips:

• Stay hydrated and monitor your exertion levels.

• Adjust the ruck weight if necessary

Competition