Zohan asked to do the December Burn The Ships workout (https://www.twopct.com/p/burn-the-ships-december-edition) with me. I appreciate the accountability to complete it each month.
The workout is published on GoRuck's website, so I get to share it this month. See below. We passed a 40# med ball back and forth during the ruck portion. It took us about 45 minutes total, then we rucked a bit more to fill the remainder of the hour.
12.2.23 Burn the Ships: "30 for 30 for 30" by Michael Easter
BUY IN: WITH YOUR RUCK OFF, DO THE FOLLOWING EXERCISE AS QUICKLY AS YOU CAN WITH GOOD FORM. YOU CAN BREAK UP THE REPS HOWEVER YOU’D LIKE:
50 Sandbag/Sand Medicine Ball over shoulders
Main Event: Put your ruck on your back and do the following:
Ruck for 30 seconds.
Carry the sandbag or sand medicine ball for 30 seconds. Alter how you carry the weight throughout the workout. For example, hug it frontward, toss it on a shoulder, rest it over your back, etc.
Do that—swapping back and forth—for the allotted time.
Time: 30 minutes total.
Deeper explanation: You’ll ruck 30 seconds, then pick up the weight (keeping your ruck on) and carry it however you’d like for 30 seconds. Then you’ll drop the weight or hand it off to your partner and ruck 30 seconds. Then you’ll carry the weight again in a different position for 30 seconds. And so on and so forth until you’ve done that for 30 minutes.
Big note: This is best done with a partner. Ruck together and hand off the weight.
BUY OUT: TAKE YOUR RUCK OFF.THEN DO THE FOLLOWING EXERCISE AS QUICKLY AS YOU CAN WITH GOOD FORM. YOU CAN BREAK UP THE REPS HOWEVER YOU’D LIKE.
20 squats holding the weight or your ruck in front of you.
5 total minutes of a plank (e.g., you could do five one-minute sets of the plank).
20 bird dogs (each side)
Thank you Zohan for the idea to do this and for the company. Always a great time!