{"id":92,"date":"2017-08-14T17:30:35","date_gmt":"2017-08-14T21:30:35","guid":{"rendered":"http:\/\/ruck.training\/?p=92"},"modified":"2017-08-14T12:49:13","modified_gmt":"2017-08-14T16:49:13","slug":"5-10-15-things","status":"publish","type":"post","link":"https:\/\/ruck.training\/5-10-15-things\/","title":{"rendered":"5-10-15 Things"},"content":{"rendered":"<p>Everyone will complete 5 thrusters, 10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\" target=\"_blank\" rel=\"noopener\">Ruck Swings<\/a>, then 15 4-count flutter kicks.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>20 Rounds. Try to keep moving with a few breaks as possible.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>15 Rounds.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>10 Rounds.<\/p>\n<h3>Training Notes:<\/h3>\n<p>Movement videos are below. Unfortunately, there aren&#8217;t many ruck specific\u00a0videos out there. So, replace barbells and kettlebells with your ruck.<\/p>\n<p>Thruster (replace the barbell with your ruck)<\/p>\n<div style=\"position:relative;height:0;padding-bottom:56.25%\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/aea5BGj9a8Y?ecver=2\" width=\"640\" height=\"360\" frameborder=\"0\" style=\"position:absolute;width:100%;height:100%;left:0\" allowfullscreen><\/iframe><\/div>\n<p>Ruck Swing (replace the kettlebell with your ruck)<\/p>\n<div style=\"position:relative;height:0;padding-bottom:56.25%\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/Y9RWKmOHLjs?ecver=2\" width=\"640\" height=\"360\" frameborder=\"0\" style=\"position:absolute;width:100%;height:100%;left:0\" allowfullscreen><\/iframe><\/div>\n<p>Flutter Kicks (watch from 0:12-0:20)<\/p>\n<div style=\"position:relative;height:0;padding-bottom:56.25%\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/qZfHKuwjehk?ecver=2\" width=\"640\" height=\"360\" frameborder=\"0\" style=\"position:absolute;width:100%;height:100%;left:0\" allowfullscreen><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Everyone will complete 5 thrusters, 10 Ruck Swings, then 15 4-count flutter kicks. GORUCK\u00a0Heavy\u00a0Training: 20 Rounds. Try to keep moving&#8230;<\/p>\n","protected":false},"author":1,"featured_media":93,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[8,10,9],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5-10-15 Things - 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\/5-10-15-things\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5-10-15 Things - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Everyone will complete 5 thrusters, 10 Ruck Swings, then 15 4-count flutter kicks. GORUCK\u00a0Heavy\u00a0Training: 20 Rounds. 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