Training database

Rucking & running

Walking (no ruck)

Pace: 10 min/km

Walk 50 min, rest 10 min

1 hour = 5 km

Jogging (no ruck)

Pace: 7,5 min/km

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

Walking lunges

Take a long step forward, let one knee touch the ground. Front leg in 90 degree angle.

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

Back extentions

Lie down and lift your upper body. Keep your feet on the ground. 

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.

Jump squats

Perform a regular squat and add a jump afterwards.

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.

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.

Flutter kicks

Extend your legs about 10cm above the ground, one at the time. Hold the other leg up.Press your back agsinst the ground, do not arch your back.

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.

Plank

Hold your back straight. Do not arch your back.

Standard time is 10 seconds (1 repetition = 10s).

Side plank

Like a normal plank, but standing on your side.
Standard time is 10 seconds (1 repetition = 10s).

Jaeger rest

Press your back against a wall, hold your legs at an 90 degree angle.

Standard time is 10 seconds (1 repetition = 10s).

Exercises with ruck

Overhead press

Hold your ruck in front of you. 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. Lift straight up. Perform a normal 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. 

Dead lift

Hold your ruck dwon with straight arms. Perform a regular squat.

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.