Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume with sustained load under fatigue. The buy-in (1-mile run + 3-minute plank) pre-fatigues the core before 4,000 feet of rucking interspersed with 28 reps each of thrusters, squats, flutter kicks, and ground-to-overhead presses at 50/35 lbs. Legs, lungs, and shoulders are all simultaneously limiting factors. The buy-out lunges and final mile run punish already-destroyed legs. Estimated 60-90+ minutes for average athletes.

Benchmark Times for CPT Faunce

• Elite: <31:00
• Advanced: 34:00-37:30
• Intermediate: 41:30-46:00
• Beginner: >84:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two miles of running plus five 1,000-foot ruck runs create massive cardiovascular demand sustained over a long duration, making aerobic capacity the primary limiting factor throughout this workout.
• Stamina (8/10): High-rep ruck thrusters, squats, flutter kicks, ground-to-overhead presses, and lunges under load accumulate significant muscular endurance demands across the entire body over an extended effort.
• Strength (5/10): A 50/35 lb ruck adds moderate external load to all movements, requiring meaningful muscular force production especially during thrusters and ground-to-overhead presses, but not near maximal effort.
• Flexibility (4/10): Ruck thrusters and squats require adequate hip and ankle mobility, while flutter kicks demand core and hip flexor range of motion, creating moderate flexibility demands throughout.
• Power (3/10): Ruck thrusters and ground-to-overhead presses have some explosive component, but the fatigued state from running and high rep counts shifts the stimulus toward grinding strength endurance over true power.
• Speed (3/10): Paced running and steady movement cycling under load dominate; this is a grind-style for-time workout where sustainable pacing matters far more than sprint speed or fast transitions.

Movements

• Ruck Squat
• Flutter Kick
• Ground-to-Overhead
• Ruck Lunge
• Ruck Thruster
• Run
• Plank
• Ruck Run

Scaling Options

Weight: Reduce ruck load to 35/20 lbs for newer athletes or those with limited rucking experience. Volume: Reduce ruck runs to 500 feet each and cut reps to 20 per movement. Plank: Scale to 90-120 seconds or perform in two segments with a 10-second rest. Lunge buy-out: Reduce to 57 feet (half distance) or substitute 20 alternating reverse lunges in place. Movement substitutions: Replace ruck thrusters with goblet squats to a press, replace ruck flutter kicks with bodyweight flutter kicks if lower back is compromised, and replace ruck ground to overhead with a dumbbell hang power clean and press at reduced load. Running: Substitute a 1,000-meter row or 2-mile bike for each mile run if injury prevents running.

Scaling Explanation

Scale this workout if you cannot maintain an upright posture under the prescribed ruck load, if you have a history of lower back issues aggravated by loaded carries, or if your estimated finish time would exceed 90 minutes — at that point the stimulus shifts from productive stress to breakdown. Prioritize technique and posture over load every single time in a workout like this. The ruck runs are where most athletes lose form — if you are hunching, reduce the weight. The goal is to finish strong, honor the intended effort, and walk away having built real capacity. If you are newer to rucking, start at 50-60% of the prescribed load and build over time. Intensity here means sustained, uncomfortable effort — not redlining and breaking down. Target finish time for fit athletes at Rx is 50-70 minutes.

Intended Stimulus

This is a long-duration, military-style grind lasting 45-75+ minutes for most athletes. The workout demands a sustained aerobic engine combined with load-bearing mental toughness. The buy-in mile and plank establish early fatigue before the ruck work even begins, and the buy-out mile ensures you finish on empty. The 182-second plank and 28-rep schemes are likely tribute numbers — treat this workout with the respect of a memorial or hero-style effort. Primary adaptations are aerobic capacity under load, postural endurance, and mental resilience. This is not a sprint — it is a long, hard, steady engine test with a heavy vest on your back.

Coach Insight

Pace the opening mile conservatively — you have a long road ahead and a 3-minute plank waiting for you at the finish line. On the plank, breathe steadily, brace your core, and squeeze your glutes; do not rush it. Transition directly into the ruck work with purpose but not panic. On the ruck runs, find a strong, upright posture and resist the urge to hunch forward under the load — this will destroy your lower back and shoulders for the movements ahead. For thrusters, drive through your heels and use your hips to push the ruck overhead rather than pressing with your arms alone. Ruck squats should be controlled — keep your chest tall and knees tracking over toes. Flutter kicks are 4-count, so 28 reps means 112 total leg movements — pace your breathing and keep your lower back pressed into the ground. Ground to overhead presses can be cleaned to the front rack or bear-hugged — choose the most efficient method for your body. The 114-foot lunge buy-out is roughly 38 alternating steps — stay upright, drive through your front heel, and do not let your knee cave. Save something for the final mile — it will hurt, but it is the finish line.

Benchmark Notes

Two 1-mile runs around a 182-second plank, five 1,000-foot ruck runs at 50/35 lb, 28 each of ruck thrusters, squats, flutter kicks and ground-to-overheads, and 114 feet of ruck lunges. L5 (46-52 min) runs about 8:30 miles and takes about 2:15 per ruck run. L10 (under 31 min) runs near 5:45 miles.

Modality Profile

8 total movements: Run (M), Ruck Run (M) = 2 Monostructural; Plank (G), Flutter Kick (G) = 2 Gymnastics; Ruck Thruster (W), Ruck Squat (W), Ground-to-Overhead (W), Ruck Lunge (W) = 4 Weightlifting (ruck/external load). Percentages: G=2/8=25%, M=2/8=25%, W=4/8=50%.

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