60 Minute Rucking Workout

Creating a rucking workout in an urban setting like a city or park can be both enjoyable and effective. If you need a little more inspiration to get you going check out the below rucking workout and transform the world around you to your rucking playground. 

Here is a 60 minute workout that can help you build endurance, strength, and cardiovascular health:

Urban Park Rucking Workout

Objective: Utilize park features and urban landscapes for a comprehensive workout.

Equipment Needed:

• A backpack loaded with weight (10-20% of your body weight) BEST RUCKING GEAR FOR BEGINNERS
• Comfortable walking shoes
• Optional: a map of the park or urban area

Workout Duration: Approximately 60 minutes

Warm-Up (10 minutes)

• Begin with a light 5-minute walk without the backpack to loosen up your muscles.
• Stretch dynamically, focusing on legs, hips, and shoulders to prepare for the added weight.  Moves like squats, jumping jacks, burpees or lunges help to get muscles warmed up. 

Main Workout (40 minutes)

1. Ruck Walk (10 minutes)

   • Start with a steady ruck walk, maintaining a brisk pace that allows you to talk but keeps your heart rate up.  Add a smart watch or pedometer to track your steps and speed. 

2. Stair Climbing (5 minutes)

   • Find a set of stairs in the park or an urban area. Walk up and down the stairs with your backpack. This will intensify the workout, engaging more leg muscles and boosting cardiovascular intensity.

3. Bench Exercises (5 minutes)

   • Stop at a park bench for exercises:
     • Step-Ups: 20 reps per leg.
     • Tricep Dips: 15 reps.
     • Incline Push-Ups: 15 reps.

4. Ruck Walk (10 minutes)

   • Continue your ruck walk, heading towards an area with natural features like hills or trails if available.

5. Agility Drills (5 minutes)

   • Use park paths or sidewalks for agility drills:
     • Zigzag Walk: Find a winding path or create an imaginary one, focusing on quick directional changes.  Zigzag or sideways stepping helps with lateral strength, balanace and agility. 
     • Backward Walking: Enhance balance while also improving leg and ankle strength. 

6. Slow Ruck (5 minutes)

   • Slow down your pace gradually, removing your backpack if needed.

Cool-Down (10 minutes)

• End with a gentle stretch focusing on all major muscle groups, especially the lower back, legs, and shoulders.
• Hydrate and refuel with a light snack, such as a piece of fruit or a protein bar.

This workout can be adjusted based on your specific fitness level and the availability of park features. Utilizing urban elements like stairs, benches, and varying terrains adds variety to the workout, making it more engaging and effective.