Sandbag + Ruck
GORUCK Sandbag & Rucksack workouts are simple (but not easy), scalable to all abilities, and you can do them anywhere — your garage, your front yard, at a park with your friends. You choose the time, the place, and your teammates.
KISS - Keep It Simple, Stupid. Special Forces have been training with minimal equipment, and reaching the tip of the spear of human performance since forever. It’s not fancy and it’s not expensive.
Ten years and thousands of GORUCK Events later, it’s time to formalize everything we’ve learned about Building Better Americans at the most foundational level of training others — to focus on a brilliance in the basics of movement, strength, and performance.
What to Expect
Workouts will be available on the app, Beyond the Whiteboard. We’ve found that this is the best platform to deliver daily workouts with video tutorials plus you will be able to compete on the leaderboards, track your progress, and form "squads" to better communicate with teammates in your Ruck Club and friends around the world.
Meat Grinder Monday: Never miss a Monday. We will kick off each week with a tough workout that will leave you energized to start your week.
Thrasher Tuesday: Keep your momentum going with another tough workout targeting complementary movements.
Make Up Wednesday: Often times life gets in the way and you miss a Monday or a workout from a previous week. Today is the day to make it up and catch up with the group! If you don't have any workouts to make up, get your rucking miles in as active recovery.
Technique Thursday: All about teaching movement, tactics, skills, breathing,and new movements. Then we will practice the skill in the workout.
Fire Breather Friday: A fire breather is someone who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. So face this day’s workout head on.
Suck Fest Saturday: Most of us have more time on the weekends for a longer workout, so this one will suck a little more than usual. A team option will be available if you want to workout with a friend or family member.
Sunday Rest Day: Try a new sport, go to yoga, eat dinner with your family and friends. Have fun and show up ready on Monday. At a minimum, get those 10k steps in (with a ruck on or not).
1. Sign up for the GORUCK Program via the link below. The first week is FREE, then the cost is $22 per month.
2. Download the BTWB App and Login. Once you log in to the app, you will be able to view the SRT Track under "Today's WOD's."
3. Receive Daily Workouts the the night before at 5PM EST.
4. Complete your Workout and enter your score.
GORUCK Sandbag + ruck training
With our program that is available through the Beyond the Whiteboard app, receive daily Ruck and Sandbag Workouts programmed by Cadre DS. Each workout will include a demo video to help you learn the movements and include tips on both mindset and training.
Sign up now and receive the first week free!
about the trainer
Cadre DS maintains and teaches a “ready for whatever” level of fitness as foundational for any specific challenges you’re looking to take on.
His background is rooted in the Special Operations way of life. Tier 1 operators train like professionals, eat like professionals, and fight like professionals. And it’s all about the team — as an individual you’re accountable to them. DS was trained by some of the best in the business of optimizing human performance, and he gravitated toward training others on his first deployment to Afghanistan. His first students were his Afghan partner force, most of whom weighed 95 pounds soaking wet. They needed to be stronger and faster in order to be better teammates, and DS made it his mission to make them tougher and harder to kill, day in and day out. Since that deployment, he has continued his passion for training with a CrossFit L1 Certification and bettering others in gyms, fields, and digitally— the world over.