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“Ruck at Home WOD #12”

GoRuck At Home Series WOD

315 2
  • For Time
  • 400 meter Run
  • Directly into, 6 Rounds of:
  • 10 Rucksack Russian Swings (30/20 lb)
  • 8 Tuck-Ups with Rucksack (30/20 lb)
  • 12 Alternating Jumping Lunges with Rucksack (30/20 lb)
  • Immediately into:
  • 400 meter Run

This whole workout is for time, so keep moving. As soon as athletes come in from the 400 meter Run, begin working immediately through the 6 rounds of Russian Swings, Tuck-Ups, and Lunges. After finishing the 6th round, head straight back out for another 400 meter run to finish this workout off!

Score is the total time it takes to complete both Runs and all six rounds.

Movement Standard

Tuck-Up with Rucksack: This movement is a variation of the standard V-Up. Hold the Ruck in front of your chest with elbows fully locked out. Raise your upper body and your legs similar to a V-Up. But instead of the legs in full extension, bend your knees into a tuck.

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namesake photo

Background: “Ruck At Home WOD #12” was the 12th of 21 total workouts presented by GoRuck @goruck in partnership with Jason Khalipa @jasonkhalipa. This workout series brings you at-home workouts that can be done with only a rucksack and some weight.

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