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“Ruck at Home WOD #6”

GoRuck At Home Series WOD

684 18
  • For Time
  • 15-12-9 reps of:
  • Push-Ups
  • Rucksack Sumo Deadlift High-Pulls (30/20 lb)
  • Rucksack Thrusters (30/20 lb)
  • Rest 1 minute
  • Directly into, 9-12-15 reps of:
  • Rucksack Thrusters (30/20 lb)
  • Rucksack Sumo Deadlift High-Pulls (30/20 lb)
  • Push-Ups

The workout begins with a 15-12-9 rep scheme. This means athletes will perform 15 Push-Ups, followed by 15 Rucksack Sumo Deadlift High-Pulls, and 15 Rucksack Thrusters. As soon as athletes finish their 15th Rucksack Thruster, they will start back at the top and perform 12 Push-Ups. 12 Backpack Sumo Deadlift High-Pulls, and 12 Rucksack Thrusters. Repeat this with 9 reps of each, and then rest 1 minute.

After a minute of rest, athletes will work through 9-12-15 Backpack Thrusters, Rucksack Sumo Deadlift High-Pulls, and Push-Ups following the same rep breakdown as above!

Score is the time on the clock when the last round of the Push-Ups is completed.


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namesake photo

Background: “Ruck At Home WOD #6” was the 6th 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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