RUCK THE PLANK

RUCK THE PLANK

6.3.2025 “RUCK THE PLANK”


Every 5 mins x 4 Rounds:


30 Ruck Cossack Squats

20 Ruck Hand Release Push-Ups

100m Ruck Shuffle

1:00 Ruck Plank

Scoring: Time to complete each round

Rx: 30/20 lb
MANTIS

MANTIS

6.2.2025 “MANTIS”


4 ROUNDS:

20 Kettlebell Goblet Squats

20 Burpees over Kettlebell


*Rest 2 mins between each round
PANTHER

PANTHER

Recent studies have shown that melanistic jaguars in tropical forests exhibit different behavioral patterns compared to their spotted counterparts. Panthers are more likely to live in dense forest and hunt during the day than other jaguars. In the heavily shaded jungle, their black coats confer a predatory advantage when ambushing prey during the daytime.


There are a lot of reasons to like panthers. They’re cool but not flashy, and as a rule we like things that come in black. But maybe the best thing about them is that they turn their biological difference into an advantage. We all play with the cards we’re dealt, so instead of worrying about what we can’t change, make the most of it, and don’t be afraid to get after it when everyone else is sitting around waiting for conditions to change.

5.31.2025 “PANTHER”


2 ROUNDS:

200m Sandbag Right Shoulder Carry

20 Sandbag Right Shoulder Squats

200m Sandbag Left Shoulder Carry

20 Sandbag Left Shoulder Squats


2 ROUNDS:

100m Sandbag Overhead Carry

10 Sandbag Over Shoulder Toss

100m Sandbag Overhead Carry

10 Sandbag Devils Press


2 ROUNDS:

100m Sandbag Zercher Carry

20 Zercher Sandbag Walking Lunges

100m Sandbag Zercher Carry

20 Sandbag Hang Cleans


2 ROUNDS:

50 Flutter Kicks (4 count)

50 Weighted Russian Twists (2 count, sandbag, kettlebell, etc)

Scoring: Total time

Rx: 60/40 lb Sandbag

*Choose weight for Russian twist based on what you have available.
LONG MINUTE

LONG MINUTE

5.30.2025 “LONG MINUTE”

3 ROUNDS:


5 minutes ruck

1 minute ruck or sandbag thrusters (max reps)

5 minutes ruck

1 minute ruck push-ups (max reps)

Scoring: Total number of reps each round on the thrusters and push-ups

Rx: 30/20 lb ruck

*scale the push-ups to unweighted (slick) if needed to keep good form throughout.
FULL THROTTLE

FULL THROTTLE

5.29.2025 “FULL THROTTLE”

25 minute AMRAP:


10 Sandbag Ground-to-Overhead

10 Sandbag Burpees

10 Sandbag Overhead Sit-ups

200m Sandbag Bear Hug Carry

Scoring: Rounds + reps

Rx: Sandbag 60/40 lbs
MAY FXCK RETEST

MAY FXCK RETEST

MAY FXCK RETEST 


Max reps strict pull-ups in one set.


Once you drop from the bar your set is complete.
Do assisted pull-ups with a band if needed. Choose a band that allows you to get your chin over the bar but is challenging.
Scale to max reps sandbag bent over rows in 1 minute if you do not have access to a pull up bar.

"MURPH" - GORUCK VERSION

5.26.2025 MURPH - GORUCK VERSION


1 Mile Ruck

200 Sandbag Bent Over Rows

200 Push-Ups

300 Squats

1 Mile Ruck

Scoring: For time

Rx:
Wear weight vest or ruck 20/14 lbs
Sandbag 60/40 lbs
Note: 200 Sandbag Rows is the substitute for 100 Pull-ups. If you have a pull-up bar, you can choose either exercise.


Intermediate (A)
Perform full “Murph” without a weight vest
Sandbag 60/40 lbs

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)
Sandbag 60/40 lbs

Beginner
“Half Murph”
1/2 Mile Ruck
100 Sandbag Bent Over Rows
100 Push-Ups
150 Air Squats
1/2 Mile Ruck

No Weight Vest
Sandbag 60/40 lbs
HERO

HERO

Before antiheroes became all the rage, we could model ourselves after the characters we watched. As cool as Tony Soprano and Walter White are, they’re not quite models of the type of person we want to be. So we have to look to older heroes. Beowulf loses his first battle with the dragon. Luke Skywalker loses to Darth Vader. But they both go to great lengths to get another shot, and to be prepared when they do. That’s what we’re about, that’s what Tribe’s about. It’s your attitude toward challenges. Are you going to back down or let it destroy you? No. Accept the challenge and let it change you into a stronger version of yourself. Be the hero.

5.24.2025 “HERO”

Buy In: 400m Suitcase Carry (switch hands as needed)


4 ROUNDS:

50ft Sandbag Front Toss

50ft Sandbag Drag Bear Crawl


4 ROUNDS:

5 Sandbag Man Makers

50ft Sandbag Overhead Carry


4 ROUNDS:

20 Sandbag Overhead Leg Rasies (laying on back)

20 Single Leg V-Ups (slick)


Cash Out 400m Sandbag Shuffle

Scoring: For time

Rx: Sandbag 60/40 lbs
CONFLICT ESCALATOR

CONFLICT ESCALATOR

5.23.2025 “CONFLICT ESCALATOR”

Buy In: 50 Burpees (slick)


2-4-6-8-10-12-14-16-18-20:

KB Russian Swings

KB Push Press (total)

KB Single Arm Bent Over Row (each)


Cash Out: 50 Push Ups (slick)

Scoring: For time

Rx: KB 53/35 lbs

*Push Press is total reps, so starting with 2 reps you wil do one on the right arm and one on the left arm. At 4 reps you will complete 2 on the right arm and 2 on the left arm.
*Bent Over Rows is each arm, so starting out you will do 2 on the right side and 2 on the left side, then 4 and 4, etc.
LET IT BURN

LET IT BURN

5.22.2025 “LET IT BURN”

4 Rounds:


100m Ruck Side Shuffle

(50m down, 50m back)

15 Ruck Static Lunges (ea leg)

15 Ruck 1 & ¼ Squat

15 Ruck + Sandbag Single Leg Deadlifts (ea leg)


Cash Out: Heavy 400m Carry (ruck + sandbag)

Scoring: For completion

Ruck 30/20 lbs, add a sandbag to your 400m carry 60/40 lbs plus your ruck.
STINGER

STINGER

5.20.2025 “STINGER”

2 Rounds:
800m Ruck
50 Single Leg V-Ups (slick)
25 Plank Ups (slick)
800m Ruck
25 Bicycles on the Right
25 Bicycles on the Left
1 min Plank Hold

Scoring: For time

Rx: Ruck 30/20 lbs, wear your ruck for the plank hold.
CRUCIBLE

CRUCIBLE

Strong things don’t take shape in comfortable conditions. Early civilizational development is measured according to how much we could turn up the heat–the progression from the Stone Age to the Bronze Age to the Iron Age. Progress does not come naturally; it is forged.


The same goes for people. Tough tasks create tough people. One of the most remarkable elements of human anatomy is that change–improvement–is triggered by going harder than your body wants to. That’s why it’s so important to challenge yourself every day, physically and otherwise. Strong people aren’t forged on the couch.

5.17.2025 “CRUCIBLE”


400m Sandbag + Ruck Shuffle


4 ROUNDS:

15 Double KB Clean & Press

15 Sandbag Bent Over Rows

____


400m Double KB Overhead Carry


____


4 ROUNDS:

15 Sandbag Single Posted Leg Deadlifts (each side)

15 Single KB Front Rack Squat (each side)


400m Sandbag + Ruck Shuffle

Scoring: Total time

BONUS: wear ruck for entire workout
Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs, Pick two kettlebells that weigh the same. If you don't have two then do single arm reps.

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