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“Ruck at Home WOD #21”

GoRuck At Home Series WOD

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  • Three 5-minute EMOMs in 17 minutes
  • From 0:00-5:00, EMOM of:
  • Minute 1: 10 Rucksack Thrusters (30/20 lb)
  • Minute 2: 15 Rucksack Thrusters (30/20 lb)
  • Minute 3: 20 Rucksack Thrusters (30/20 lb)
  • Minute 4: 25 Rucksack Thrusters (30/20 lb)
  • Minute 5: 30 Rucksack Thrusters (30/20 lb)
  • Rest 1 minute
  • From 6:00-11:00, EMOM of:
  • Minute 1: 4 Rucksack Up-Downs (30/20 lb)
  • Minute 2: 8 Rucksack Up-Downs (30/20 lb)
  • Minute 3: 12 Rucksack Up-Downs (30/20 lb)
  • Minute 4: 16 Rucksack Up-Downs (30/20 lb)
  • Minute 5: 20 Rucksack Up-Downs (30/20 lb)
  • Rest 1 minute
  • From 12:00-17:00, EMOM of:
  • Minute 1: 10 V-Ups
  • Minute 2: 15 V-Ups
  • Minute 3: 20 V-Ups
  • Minute 4: 25 V-Ups
  • Minute 5: 30 V-Ups
  • If athlete fails to complete the prescribed rep in a specific round, use the rep completed from the previous round.

Athletes will start by performing EMOM number one. Every Minute on the Minute, athletes will perform 10 Rucksack Thrusters AND each subsequent minute, athletes must add 5 reps. By the end of minute 5, athletes should be at 30 reps of Rucksack Thrusters. Then, athletes rest 1 minute before diving into EMOM number 2. EMOM 2 is similar. Athletes begin the first minute by completing 4 Rucksack Up-Downs, the next minute athletes will add 4 reps and complete 8 Rucksack Up-Downs. Continue to add 4 reps each round until the end of 5 minutes. Rest 1 minute before hitting the final EMOM. The last EMOM is a similar style, except this time athletes start with 10 V-Ups minute 1 and add 5 reps each minute. If during any one of these minutes you fail to reach the rep count, bring reps down to the last successfully completed minute and hold that rep count until the end of the 5 minutes.

Score is the total number of repetitions completed before the 17-minute clock stops.


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Background: “Ruck At Home WOD #21” was the 21st 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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