Mile Bookends
Description
A mile of rucking on each end, with fifty calf raises and fifty squats sandwiched in between, yes, calf raises really are on today's Ruck WOD.
Workout
Warm-up
5 min- 5-minute easy walk to loosen up your calves and legs before loading the ruck.
For Time
- 1 Mile Ruck
- 50 Ruck Calf Raises
- 50 Ruck Squats
- 1 Mile Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves and quads.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Calf Raises
- Stand tall with the ruck on your back, feet hip-width apart.
- Rise up onto the balls of your feet as high as you can.
- Pause briefly at the top, then lower back down with control.
- Repeat, keeping your core braced throughout.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.