{"id":1553,"date":"2018-12-05T16:49:08","date_gmt":"2018-12-05T20:49:08","guid":{"rendered":"https:\/\/ruck.training\/?p=1553"},"modified":"2018-12-05T16:49:08","modified_gmt":"2018-12-05T20:49:08","slug":"ruck-off-ruckus-workout","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-off-ruckus-workout\/","title":{"rendered":"Ruck Off Ruckus ."},"content":{"rendered":"

GORUCK\u00a0Heavy<\/a>\u00a0Training:<\/h3>\n

20 Ruck Overhead Squats<\/a>
\n20 Ruck High Pulls<\/a>
\n20 4-Count Flutter Kicks with Ruck Overhead
\n20 Ruck Swings<\/a><\/p>\n

40 Minutes As Many Rounds As Possible<\/p>\n

GORUCK\u00a0Tough<\/a>\u00a0Training:<\/h3>\n

20 Ruck Overhead Squats<\/a>
\n20 Ruck High Pulls<\/a>
\n20 4-Count Flutter Kicks with Ruck Overhead
\n20 Ruck Swings<\/a><\/p>\n

30 Minutes As Many Rounds As Possible<\/p>\n

GORUCK\u00a0Light<\/a>\u00a0Training:<\/h3>\n

20 Ruck Overhead Squats<\/a>
\n20 Ruck High Pulls<\/a>
\n20 4-Count Flutter Kicks with Ruck Overhead
\n20 Ruck Swings<\/a><\/p>\n

20 Minutes As Many Rounds As Possible<\/p>\n

Training Notes:<\/h3>\n

I don’t think you’re going to enjoy this very much.<\/p>\n","protected":false},"excerpt":{"rendered":"

GORUCK\u00a0Heavy\u00a0Training: 20 Ruck Overhead Squats 20 Ruck High Pulls 20 4-Count Flutter Kicks with Ruck Overhead 20 Ruck Swings 40…<\/p>\n","protected":false},"author":1,"featured_media":296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[8,19,14,10],"yoast_head":"\nRuck Off Ruckus . - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck Off Ruckus . - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: 20 Ruck Overhead Squats 20 Ruck High Pulls 20 4-Count Flutter Kicks with Ruck Overhead 20 Ruck Swings 40...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Ruck.Training\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RuckDotTraining\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-05T20:49:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ruck.training\/wp-content\/uploads\/2017\/11\/PT.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ruck Training\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:site\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ruck Training\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\"},\"author\":{\"name\":\"Ruck Training\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\"},\"headline\":\"Ruck Off Ruckus .\",\"datePublished\":\"2018-12-05T20:49:08+00:00\",\"dateModified\":\"2018-12-05T20:49:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\"},\"wordCount\":84,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"keywords\":[\"Flutter Kicks\",\"Overhead Squat\",\"Ruck Curls\",\"Ruck Swings\"],\"articleSection\":[\"Ruck Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\",\"url\":\"https:\/\/ruck.training\/ruck-off-ruckus-workout\/\",\"name\":\"Ruck Off Ruckus . - 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