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This exercise is the same for Race and Blitz.
7 rounds:
- 7 push ups
- 7 swings
- 250m swift ruck (Race); 100m swift ruck (Blitz)*
The prescribed ruck weight is 45 pounds for people over 150 pounds, and 35 pounds for people under 150 pounds. Scale to your ability.
The prescribed ruck speed for the 100m ruck is ruck-walking as fast as you can, or a slow trot.
If you do not have a backpack suitable for heavy swings, you may swing a dumbbell, or kettlebell. You may also substitute for odd-object to shoulder.
Cadre DS (Dan) is a special forces operator, with experience serving in Afghanistan, Iraq, Syria, Africa, and Haiti as an Air Force Combat Controller. Dan maintains and teaches a “ready for whatever” level of fitness, and is an event Cadre for Savage Race GORUCK Tough events.
//Sam’s notes:
You can use any backpack for this. If you are interested in ruck training, Sam uses and recommends GORUCK 20L Rucker and Ruck Plate.
Categories
“Rachel’s Run” (13 of 14)
Warmup:
3 Rounds of:
- 15-second Samson Stretch
- 10 Air squats
- 10 Sit-ups
- 10 Single count Bend and Reach
- 10 Push ups
Workout:
2.5 mile run (Blitz), or 4 mile run (Race), each mile increasing in pace.
At the start of each mile complete the following.
- 25 Air squats
- 25 Push ups
- 25 Lunges
- 25 Sit-Ups
Aim to maintain a consistent pace for each of the miles, gradually increasing pace with each mile you start. Last mile should end with your fastest pace possible while maintaining the same pace over the entire mile.
Categories
“Kevlar” (12 of 14)
This exercise is the same for Race and Blitz.
AMRAP 15:
- 3 Front Plank Pushups
- 3 Strict Pull-Ups*
- 3 Turkish Sit-Ups
- 3 Weighted Glute Bridges (use best available challenging weight, barbell, or odd-object)
Go up by 3 reps each round (e.g. Round 1 is 3 reps of each, round 2 is 6 of each, 9, 12, etc…)
*Sub strict pull-ups for Odd-Object Rows if no equipment (This link references explanation video from “Let’s Get Savage” workout where the same movement was involved)
Categories
“Kalsnew” (11 of 14)
This challenge is the same for Race and Blitz.
Workout: (For Time)
- 100 Alternating DB Clean and Jerks (50 per arm, alternating)
- OTM – 5 Burpees over DB
Workout: (For Time)(No Equipment Version)
- 100 “Odd-Object” Ground-to-Shoulder
- OTM – 5 Burpees over “Odd-Object”
Make your weight heavy enough to be challenging.
Mobility: (Improve from last time)
- Couch Stretch: 2 Minutes Each Side
- Pike Stretch: 2 Minutes
- Child’s Pose: 1 Minute
- Pigeon Pose: 2 Minutes Each Side