Thursday 5/09/2024

Fitness

Combined Speed & Ruck Progression Workout

Speed Interval & Ruck Combo

Format:

10 sets of 200m run + ruck

Instructions:

200m Run (on the 2 min clock):

Complete a 200m run at a strong pace. Use the remaining time to recover.

Ruck (smooth, continuous effort):

After the 200m run sets, transition into a 20-minute ruck walk at a moderate pace, using a weight of 9kg/6.5kg (20/14 lbs). Focus on maintaining smooth, steady pace.

Competition