Here is an example of a quick warm up that can prime your body for performance preparing for a

workout like 6 rounds of 12 ruck push ups, 12 sandbag cleans, 400m ruck.

Lace up the MAC-V’s:

R- RAISE CORE TEMPERATURE

 Ruck up, casual pace for 3 minutes

A- ACTIVATE KEY MUSCLES

 5-10 slow unweighted air squats
 5-10 slow motion unweighted push ups
 5-10 normal speed squats
 5-10 normal speed push ups
 5-10 squat jumps as high as possible
 5-10 fast push ups

M- MOBILITY
 10 ankle rotations both feet
 10 slow high steps
 10 trunk twists
 10 arm circles, move your hands in the motion I, Y, T for 10 reps each slowly, 10 neck
rotations, shrugs, yes’s, no’s

P- PRACTICE, POSITION AND POTENTIAL


o Sandbag Clean practice – start light, work through 5-10 power cleans then
gradually reduce the depth of the squat. Focusing on all the points of
performance. Build up to your working weight for the day
o Ruck push-up practice: Judge the load and your capabilities, scale if necessary.
o Address other mobility issues – find what you need to work on and invest in your
body maintenance.Visualize your fluid movements throughout.
o Grab a sip of water and get to work.

Lastly, a great way to cool down is the same way you warmed up – with a nice and easy ruck
around the block, gym or parking lot. Grab a furry friend while you’re at it or just a regular one.
You can get in your own headspace
What do I need to get started with rucking or ruck workouts?