Ruck It Up: Beast Week Day 2
Beast Week: This week we will be focusing on endurance, a pillar of Spartan Training. Endurance is required to finish a Spartan Beast. No matter your level, you can use these workouts as a template to train your body in persistence.
Here are some endurance vocabulary words for today’s workout:
Endurance = (noun) The fact or power of enduring an unpleasant or difficult process or situation without giving way.
AMRAP = As Many Reps As Possible
Ruck = (verb) To hike while bearing weight.
Endurance is not just the ability to bear a hard thing, but to turn it into glory. –William Barclay
Body Weight Squat x 30 Push-up x 10-20 Jumping Jacks x 50
Main Set: AMRAP Intervals
Part I: Working Interval: Run, Box Jump, Pancake Slams
ADVANCED: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 10 Pancake Slams x 10
BEGINNER: Perform in order and repeat AMRAP in 30 minutes Run (treadmill incline or hill) x 2 min Box Jump x 5 Pancake Slams x 5
Part II Working Interval: 15-30 minute ruck.
Carry a Spartan pancake, kettlebell, dumbbell, rock, brick, weight-vest or log. Do this for 15-30 minutes.
Beginner Version: Reduce total Part I time to 30 minutes or less. Advanced Version: Increase total time for Part I up to 60 minutes. Then ruck for another hour.
Don’t like to run? Instead of taking long runs to build your endurance, take long rucks. This is a hike with weight. Go ruck the steepest hills you can find. You won’t run a step, but your heart rate will be pumping as if you were.
Rucking will generate its own set of aches and pains. However, you’ll avoid the specific beating that comes from pounding pavement.
Need more training motivation? Download the Bodyweight Workout Plan