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“Ruck at Home WOD #7”

GoRuck At Home Series WOD

149 5
  • 2 Rounds for Time
  • 400 meter Run
  • 20 Rucksack Up Downs (30/20 lb)
  • 30 Rucksack Front Squats (30/20 lb)
  • 400 meter Run
  • 20 Rucksack Cleans (30/20 lb)
  • 20 Rucksack Ground-to-Overheads (30/20 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Rucksack Ground-to-Overheads is completed.

Movement Standards

Rucksack Up Down: While holding the Ruck, place the backpack to the ground into a Push-Up position. Then as you come up, lift the backpack up to your waist. This counts as 1 rep.


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Background: “Ruck At Home WOD #7” was the 7th 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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