Outdoor Workout - Thursday 25/07/2024
FitneSS
Warm-Up
A. Gait Warm-up Flow
Main Workout
B. Run and Ruck Progressions
Run Progressions
200m Run at 2-3 seconds faster than your 200m pace from last week.
Rest for 1 minute.
Repeat 4 times.
Rest for 2-3 minutes or until heart rate reaches baseline.
Complete 2 sets in total (8 repeats x 200m Run).
Ruck Progressions
30-minute Ruck with 16kg (35lbs) for men / 14kg (30lbs) for women.
Aim for maximum distance.
Record your time (lower is better).
Cool Down
Gentle stretching focusing on major muscle groups used during the workout.
Hold each stretch for at least 30 seconds.
What is Rucking?
Rucking is a form of exercise that involves walking or hiking while carrying a weighted backpack, known as a rucksack. It combines cardiovascular training with strength training, offering numerous fitness benefits.
Competition
