Just faster than walking, just slower than running.
Rucking
Pace: 10 min/km
Walk 50 min, rest 10 min
1 hour = 5 km
Ruck run
Pace: 7,5 min/km
Just faster than walking, just slower than running.
Shoulder carry
Ruck on shoulder
Farmers walk
Ruck in one hand
Biceps carry
Hold ruck in both hands with arms in 90 degree angle
Overhead carry
Hold ruck over your head with straight arms
Straps carry
Hold ruck in the straps in one arm. Switch arms as needed.
Bear walk
Walk on all fours, belly down.
Scale down: No ruck
Crab walk
Walk on all fours, belly up.
Scale down: Overhead carry
Agility sprint
Sprint as fast as you can in a zig-zag pattern.
Walking lunges
Take a long step forward, let one knee touch the ground. Front leg in 90 degree angle.
Squat walk
Squat down and walk forward while in squat position.
Scale down: No ruck.
Exercises without ruck
Push-ups
Keep your back straight. Hands just wider than the shoulders. Angle the hands slightly, so your arm goes at an 45 degree angle from your body.
Push-ups (scale down)
Same as a regular pushup, but pivot on your knees instead of toes.
Wide push-ups
Same as a regular pushup, but hold your hands wide.
Diamond push-ups
Same as a regular pushup, but hold your hands close together.
Sit-ups
Keep your back straight
Lock your feet
Crunches
Keep your back straight, tilted slightly up from the floor.
Make a twisted sit-up where your elbow touch your knee.
Back extentions
Lie down and lift your upper body. Keep your feet on the ground.
Superman
Lift your arms and legs at the same time. Pivot at close to your hop as you can.
Scale down: Lift one leg and the opposite arm.
Single leg deadlift
Standing on one leg, lean your body forward so your leg and spine is in line.
Squats
Sit down, pointing your bottom out as you would sit on a chair. Squat down until your legs make a 90 degree angle. Lift your weight through your heels on the way up.
Lunges
Sit right down and stand right up, as if you were holding a flag pole with your arms. The upper body should not move neither sideways nor front and back.
4-step cross squat
Start with a regular squat. Step right by crossing your legs and squat again. Step back into the middle and squat. Step left by crossing your legs and squat.
Single leg squat
Cross your leg on top of the other and squat, or hold your leg straight out in a 90 degree angle from your body and squat (harder)
Jump squats
Perform a regular squat and add a jump afterwards.
Power jump
Jump as high as you can with both feet at the same time.
Pull-ups
Hang straight from a pull-up bar. Lift yourself so your chin is above the bar.
Pull-ups (scale down)
Hang by straight arms on a row bar. Pull yourself up to the bar. The closer your legs are to the bar the easier it becomes.
Dips
Hold your back and bottom as close to the bench as possible. Bend your arms 90 degrees.
Burpees
Squat down, make a push-up, get up, jump.
Burpee (scale-down)
Perform a regular burpee, but skip the push-up.
Flutter kicks
Extend your legs above the ground. Move your legs up and down about 10cm. Do not arch your back. Count every kick. When the instruction says "2-count flutter kicks" you need to kick twice to count 1 repetition. Same with 4-count flutter kicks, then you need to kick 4 times to count 1 repetition.
Ruck flutter kicks
Same as regular flutter kicks while holding a ruck on extended arms
Leg raisers
Hold your legs 10 cm above the ground. Lift them straight up.
Crunch kicks
Extend both your legs about 10cm above the ground at the same time. Press your back agsinst the ground, do not arch your back.
Jumping jack
Extend your arms high and legs wide, repeat quickly.
Mountain climbers
Stand on your hands, similar to before doing a push up. Step up with your legs, alternating left and right.
Skater jumps
Put one leg behind the other, jump sideways landing with the other leg.
Plank
Hold your back straight. Do not arch your back.
Standard time is 10 seconds (1 repetition = 10s).
Plank row
Stand in push-ups starting position. Lift one hand, pause a few seconds, lift the other.
Jaeger rest
Press your back against a wall, hold your legs at an 90 degree angle.
Standard time is 10 seconds (1 repetition = 10s).
Military crawl
Raise one leg high, almost touching the elbow. Move the opposite arm above your head bent 90 degrees. Put your weight on your knee and bent arm and push yourself forward. Keep torso high, and butt low.
Exercises with ruck
Overhead press
Hold your ruck in front of you. Lift straight up.
Ruck bench press
Lie flat on the ground. Hold your ruck just above your chest. Lift straight up.
Ruck rows
Keep your back straight, lean forward. Hold your ruck with straight armas and pull straight back, arms cose to your body and elbows straight back.
Front squats
Hold your ruck in front of you. Perform a regular squat
Back squats
Put your ruck on your back. Perform a regular squat
Burpees with ruck
Perform a burpee while holding your ruck. Do not jump, but hold your ruck straight up.
Ruck cleans
Squat down with your ruck, then stand up and rotate your ruck, squat down again and stand up.
Ruck thrusters
Hold your ruck in front of you, squat down completely, and extend your ruck on straight arms as you stand up.
Ruck twist
Make sure both your sit bones are on the ground. Raise your back at an angle. Twist your upper body from site to side. Scale down: No ruck, or a water bottle.
Ground to overhead
Place your ruck on the ground. Lift it up in front of your chest and list on straight arms.
High pull
Hold your ruck straight down in its carry handle. Lift it with both arms until the arms maek a 90 degree angle with the body.
Ruck swing
Hold your ruck straight down in its carry handle with both arms. Swing the ruck high in front of you. Push your abdomen (höft) forward in a jerking motion. Let the ruck swing back behind your legs, you do not need to stop the ruck between rounds.
Shoulder to shoulder
Lift the ruck from one shoulder to the other.
Step up
With ruck on your back, step up at least 50 cm.
Milquest is not-for-profit. Everything earned goes back into buying patches, website hosting, and developing more quests.
