Workout Description
For time:
10 rounds:
10 Ruck Squat (45/35 lb)
10 Ruck Russian Twist (45/35 lb)
10 Ruck Push-Up (45/35 lb)
10 Ruck High Pull (45/35 lb)
At any point during the 10 rounds, complete:
1 mile Ruck Sandbag Run wearing a 45/35 lb ruck and carrying a 100/70 lb sandbag
Why This Workout Is Extremely Hard
High total volume (400 loaded reps) plus a one-mile carry/run with a ruck and heavy sandbag creates extended, full-body fatigue. Odd-object loading increases difficulty and slows movement. Expect 40–70+ minutes for most athletes, with grip, midline, and leg endurance heavily tested. Minimal technical skill, but extreme duration and load drive the difficulty.
Benchmark Times for SFC Will Lindsay
- Elite: <35:00
- Advanced: 40:00-45:00
- Intermediate: 50:00-55:00
- Beginner: >75:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): 400 loaded reps tax local muscular endurance of legs, shoulders, and core. Success depends on holding small, repeatable sets without significant drop-off.
- Endurance (7/10): Long, grinding effort with a one-mile loaded run/carry and 10 rounds of work demands sustained aerobic output and breathing control for 40–60 minutes.
- Speed (4/10): Transitions and steady rep cycling matter, yet the odd objects and long carry limit true sprint speed. Focus is on sustainable pacing, not bursts.
- Strength (3/10): Loads are moderate but persistent; no max efforts. Strength shows in the ability to handle odd objects under fatigue rather than single heavy lifts.
- Power (3/10): High pulls ask for some pop, but overall the work is steady and grinding rather than explosive due to the long duration and heavy carry.
- Flexibility (2/10): Basic ranges: squat depth, shoulder range for high pulls and push-ups. No advanced positions, but midline control matters with the ruck and sandbag.
Scaling Options
Scale to: Lighter ruck/sandbag (35/20 lb ruck, 60/40 lb sandbag) • Reduce to 6–8 rounds and 800–1200m carry • Swap carry for a 1-mile ruck run (no sandbag) and keep 10 rounds
Scaling Explanation
These options lower external load and/or total volume while preserving the long, steady grind and odd-object handling that define the workout.
Intended Stimulus
A sustained grind. Move steadily through 10s without redlining, then tackle the mile carry in controlled chunks with minimal stops. Breathing should be heavy but manageable. Legs, grip, and midline will fatigue in waves. The best scores come from disciplined pacing and keeping transitions short.
Coach Insight
Pace the 10s as unbroken or fast 5-5 splits and minimize transitions. Bank consistency, not hero rounds.
The one tip: Plan the mile carry—set distance targets (e.g., 100–200m) and stick to short, timed breaks.
Avoid sprinting early, losing posture on high pulls, and letting the sandbag carry devolve into long, aimless rests.
Benchmark Notes
Times are set so beginners can finish within a long cap, while advanced and elite athletes can push sustained pacing on the rounds and move the mile carry quickly. Hit consistent sets on the 10s and plan the sandbag mile to limit extra breaks.
Modality Profile
Gymnastics includes push-ups. Monostructural comes from the mile of loaded running. Weightlifting dominates due to ruck-loaded squats, high pulls, Russian twists, and the sandbag carry. Time-wise, the carry and repeated loaded sets skew the session toward external load handling.
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