Mountain goats are known for their tenacity in rough terrain, never slowing down or letting an obstacle get in the way of their next meal... and neither should you.
With the second phase of programming in All Terrain Fitness, you'll continue to build on the base of rucking capacity and strength capacity that you started in Billy Goat, working out 6-7 times per week to increase your work capacity and durability.
If you're a rucker, runner, hiker, or do any other types of endurance sport and wish to integrate some strength training into your routine, look no further. If you're already a lifter and needing more cardio in your daily life, this push you to be better than ever before. At the end of the day, rucking is about building tenacity and durability, and this program will help you do just that.
Recovery Day
A
Today could also be a recovery day. Eat good food, drink some water and electrolytes, and let your body catch up on rest! At most do some light activity, walk the dog, paddle board, etc.
Prep
A
Warm-up 1
2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Pec/ Lat Stretch x :20 sec hold Downward Dog Toe Taps x 5/side
B1
Band Pull-Apart
3 x 15
B2
Half Kneeling KB Windmill
3 x 3
C1
Shoulder Press
4 x 6
C2
DB Lateral Raise
4 x 12
D1
Bottom Up KB Press
3 x 6
D2
Chest Supported Rear Delt Flye - Partial
3 x 20
E1
Deficit Push-Up
3 x 10
E2
Barbell Bicep Curl
3 x 12
Prep
A
Prep 1
2 sets each: Bear crawl x 10yd Rolling V-up x 10 Kneel to Stand x 6 ea. Shoulder CARS x 4 ea.
Conditioning
B
Metcon 1
Longer duration metabolic conditioning today. This is an EMOM workout, so set a timer (or use the EMOM function in the app) and every minute start an exercise. Each exercise here is not meant to be *hard*, but by the end you will be fatigued from working for so long. Aim to work for about 20-30 seconds of every minute, shortening the work and increasing the rest time as you fatigue, if needed. Goal: 9 rounds x 4 exercises = 36 minutes *There are no prescribed reps. Work for a specific amount of time within each minute and try to maintain throughout the workout. Shorten the number of rounds if needed, with the goal being 45 seconds of work each minute for the full 36 minutes. -Air squat -Ruck overhead march in place (45#/ 30#) -Bench crunch -Farmers carry (w/ sandbags or dumbbells)
C
Rucking
Prep
A
Warm-up 1
2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Banded Ankle Mobility x :20 sec hold Downward Dog Toe Taps x 5/side
B1
Cossack Squat
3 x 10
B2
Tibialis Raise
3 x 20
C1
Back Squat
8 x 3 @ 40, 50, 60, 70, 72.5, 75, 77.5, 80 %
C2
Mini Band March In Place
4 x 10
KB Complex 1
D
5 rounds, rest as needed between rounds 5 reps per round 1 rep = 1 clean to shoulder, front squat, overhead press, front squat, drop KB, switch sides and repeat
E1
Mountain Climber
3 x 20
E2
DB Farmer's Carry
3 x 100
A
Rucking
B
Rowing
Prep
A
Warm-up 2
2 sets of each: Cat/ cow x5 Thoracic Spine Rotations x 5/side Downward Dog Toe Taps x 5/side Band Pull Apart x 10
B1
Inverted Row Bent Knee
3 x 10
B2
Single Leg RDL
3 x 6
C1
Deadlift
4 x 4
C2
Foot Anchored Sit-up
4 x 15
D1
Bench Press
6 x 6 @ 50, 60, 70, 72.5, 75, 75 %
D2
Band Face Pull
4 x 20
E1
Lat Pulldown
3 x 12
E2
Banded Tricep Pushdown
3 x 25
Distance
A
Ruck/ Walk/ Hike 6+ miles is ideal. Today doesn't need to be an all out effort weight or speed wise, but you'll be going for a longer duration. Strap on a moderate amount of weight and go to town. Try to keep an 18 minute pace or faster! Track how many miles you ruck, the amount of weight, and the time it takes, trying to push for a longer ruck today. *If you have a big event (i.e. race or long hike) on the weekend, you can do that instead of this workout, or this day could be a rest day. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today. Try to keep a consistent pace for a long time.
Jon has been in the fitness industry for over a decade, working 1 on 1 and virtually coaching clients in strength training. Within the last 3 years he has become an avid hiker in the White Mountains and a big proponent of rucking to stay in shape, and GoRuck challenges to push his fitness limits.
Half the battle with working out is knowing what to do... by following a program designed around lifting and low-intensity conditioning you can't go wrong, and you will get stronger and improve your cardio.
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