F3 GRANDSTRAND GROWRUCK SC 2021 TRAINING GUIDE

F3 GRANDSTRAND GROWRUCK SC 2021 TRAINING GUIDE

Workout Date:

12/03/2020

QIC:

GS-GROWRUCK-SC Trainers

PAX:

All

The Thang:

F3 GRANDSTRAND GROWRUCK SC 2021 TRAINING GUIDE

 

GENERAL NOTES

  • Start soon (1 Jan. 2021), start small (20# then 30# load), start developing a DFQ mindset (as Bling says…”get used to being uncomfortable…”)!
  • Talk to the “veterans” (ex. Valvano EM-AOQ, Hoser WR-AOQ, OneCall, Bling, 50-50, Lombardi, Headgear, Weedeater, Boxcar, others I’m probably missing) for additional tips and insight!
  • You can do this as we’ll be doing it together…and that’s what it’s all about #HIM!

 Suggestion 1: Use all or most of RUCK.BEER 10-week training plan CLICK HERE FOR PLAN or equivalent plan (ex. GR Pathfinder) for a GORUCK TOUGH event

  • This is the simplest in terms of what would it take to be “ready” for the event.
  • It’s a proven plan.
  • The “Bear With Me” circuit is frequently used by Rousey at WaveRucker (WR) and Elevation Monday (EM) WODs as well as a stand alone circuit.

Suggestion 2: Post at WR, EM, Pre-Rucks (PR) 2 – 4 miles and Distance Rucks (DR) 6 – 12 miles.

  • Show up and leave the planning to the local F3 GR “veterans” who routinely put Pax through some amazing workouts unique to a GR event (read their backblasts for details).
  • WR and EM are every week. PR (before a BC) and DR are informally put together a day before usually occurring on Saturdays and sometimes Fridays.  Check Slack and Twitter for details.
  • Still do your normal F3 workouts, but swap out a Monday, Wednesday, or Friday Bootcamp for one of these ruck workouts and add where needed.
    • For ex. Week 1 of workout month, go to EM.  Week 2 go to WR.  And week 3 get in a distance ruck; or week 3 and 4 get in 2 Sat. PRs.

Suggestion 3: Incorporate these circuits (ordered from longest to shortest timewise) into an F3 bootcamp workout or OYO.

  • Do 2 rounds of said “Bear With Me” circuits.
  • Do 3 rounds of 6 Ruck Pull-ups, 6 Ruck Burpees, 6 Ruck Get-ups, and 6 4-ct. Mountain Climbers.
  • 8 rounds of 45-second Ruck plank.
  • 200 4-ct. Flutterkicks with Ruck overhead.
  • “Level-up” by using Cinderblocks where available.
  • PLUS a DR at least once per month eventually up to a 3.5 hour 12-mile ruck.
  • PLUS a weighted (ex. sandbag, log, or jerry can full of water) PR per month eventually up to a 2 mile WPR.

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