Thursday - Outdoor Workout 18/07/2024
FitneSS
A. Gait Warm-up Flow
B. Outdoor Workout
Ruck Start
1.6 km (1 mile) Ruck at Zone 2 Pace with a 15 kg Ruck.
Running
Workout: 200m Run on the 2-minute mark for 10 sets.
Objective: Maintain your maximum sustainable pace throughout. Track each set and find your average pace across all 10 sets.
Cap: 1 minute 15 seconds per 200m. If you can't maintain this pace, reduce the total distance.
Ruck Finish
1.6 km (1 mile) Ruck at Zone 2 Pace with a 15 kg Ruck.
Rucking:
is the activity of walking or hiking with a loaded backpack, often called a "ruck." This exercise is beneficial for building endurance, strength, and cardiovascular fitness.
Creating a Ruck at Home
Choose a Backpack: Select a durable, comfortable backpack with padded shoulder straps and a waist belt to distribute the weight evenly.
Weighing the Ruck: To meet the recommended weight standards of 15 kg equipment, you can fill your backpack with various items found at home, ideally hiking equipment.
Suggested Items to Include
Water Bottles: Filled water bottles or hydration bladders can add significant weight and are practical for staying hydrated during your ruck.
Books: Heavy books or textbooks can add weight evenly across the backpack.
Clothing: Roll up clothes tightly to fill spaces and add weight incrementally.
Dumbbells or Weight Plates: Secure these items to prevent movement.
Canned Goods: Use canned food items to add weight and balance within the pack.
Sandbags: Small, sealable bags filled with sand can be used to customize the weight precisely.
Hiking Gear: Utilize gear such as a tent, sleeping bag, or other equipment you would typically take on a hike to simulate real-world rucking conditions.
Packing the Ruck
Bottom Layer: Place the heaviest items at the bottom of the backpack to stabilize the load.
Middle Layer: Add medium-weight items, ensuring they are balanced side-to-side.
Top Layer: Place lighter items on top for easy access and to maintain balance.
Competition
