No Rucks Given: Test Your Grit with This 60-Minute Ruck Workout
Looking for a workout that demands grit, endurance, and raw determination? This month’s “No Rucks Given” routine might just be the challenge you’ve been waiting for. In a single 60-minute session, you’ll combine classic body weight exercises with the added resistance of a weighted ruck. Prepare to push your limits—and leave everything on the floor.
The Workout
Time Frame: 60 minutes
Goal: Complete as many rounds as possible (AMRAP) within the time limit
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10 Ruck Push-Ups
- Perform standard push-ups with the ruck on your back.
- Keep your core tight and lower your chest to the ground before pushing back up.
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20 Ruck Air Squats
- Stand with feet shoulder-width apart, ruck on your back.
- Lower into a squat, keeping your chest up and knees tracking over your toes.
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30 Alternating Lunges with Ruck
- Step forward with one foot, bending both knees to 90 degrees.
- Push off and return to the start before switching legs.
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1-Minute Plank with Ruck
- Get into plank position, ruck on your back.
- Keep your elbows under your shoulders and maintain a straight line from head to heels.
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400m Ruck
- Power-walk or shuffle 400 meters with your ruck.
- Maintain good posture and a steady pace.
Repeat these exercises in sequence, aiming for as many rounds as possible in 60 minutes. You decide when (or if) you rest—but the clock doesn’t stop.
Choosing Your Ruck Weight
- Beginner: 10–15 lbs
- Intermediate: 20–25 lbs
- Advanced: 30–35 lbs
Adjust according to your strength and experience. The key is to challenge yourself without risking injury.
Scoring
- 1 point for each fully completed exercise (Push-Ups, Air Squats, Lunges, Plank)
- 1 point for each 400m ruck
Track your total points at the end of the workout. Share your score and see how you stack up against others!
Pro Tips
- Warm Up Thoroughly: Prepare your muscles and joints with dynamic movements like arm circles, hip openers, and light jogging.
- Pace Yourself: Sixty minutes is a long time. Find a rhythm that lets you keep moving without burning out in the first few rounds.
- Maintain Good Form: Quality over speed. Proper form not only prevents injuries but also ensures maximum benefit.
- Stay Hydrated: With a full hour of continuous work, hydration is essential. Drink water before, during (if possible), and after the workout.
Take On the “No Rucks Given” Challenge
It’s time to pick your weight, gather your determination, and see what you’re made of. Track your final score and share your experience with your training partners or keep it for personal motivation. The important thing is to push yourself to the limit—and then push a little further.
Remember: No Rucks Given, no excuses, just grit.
Stay Ready. 👊🇬🇧💪
