Mixed Modality Accessory workout will assist your strength training and improve your heart and circulatory system
Complete the Ruck/ Run/ Jog/ Walks at Zone 2, get through the accessory exercises as fast as you can
1 Round is
600m Ruck/run/ jog/ walk
20 total weighted side lunges https://buff.ly/3TwvHDh
400m Ruck/run/ jog/ walk
10 step forward & 10 step backwards, knees off crawl https://buff.ly/43bgNoY
200m Ruck/run/ jog/ walk
20 push ups https://buff.ly/3SUU3WL
100m Ruck/run/ jog/ walk
20 Chin ups https://buff.ly/3UaAieT
50m Ruck/run/ jog/ walk
(about 10 mins)
Scaling:
S: 2 rounds
M: 3-4 rounds
L 6: rounds
XL: 8 rounds
Movement options: See videos or below
If you ruck, try to load up with 10-30Kg, go at zone 2 pace
Weighted side lunges. Partial ROM, full ROM, add a weight
Chin ups – use a underhand, palms facing you grip
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