Ruck PT Simplified

Getting a good workout in doesn't need to be complicated. For all of the below movements all you need is a Ruck and Ruck Plate or a sandbag. Pick 3-5 movements, make a short playlist and complete them in sets of 10 on repeat until your playlist ends. For more workouts and inspiration head over to our blog or check out our Instagram!



Perform with a ruck on if possible, if not do a regular pushup without a ruck. To scale further, do pushups on knees.

Ruck Curl

Grab your ruck by the top and bottom handles and hold it at your waist. Bend your elbow, lifting the ruck towards your face and engaging your biceps.

Overhead Press

Start with the ruck at your chest and press it up overhead by straightening your arms.

Ruck High Pull

Start with the ruck on the ground, knees slightly bent and pull the ruck up towards your chin as you straighten your legs.Text



Standard squat with ruck on your back.


Squat down and hold the ruck roughly shoulder-width apart. Maintaining a straight back is key, so focus on pulling your shoulders back and weight on your heels.

Walking Lunge

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep your upper body straight, with your shoulders back and gaze looking forward. Alternate which leg you step forward with.


Bear Crawl

Keep hands in front of you, shoulder-width apart, and hips in the air as you crawl forward. Remember, bears don't have knees!

Ruck Clean and Press

Hold the ruck by the top and bottom and start with the ruck on the ground in front of you. Clean it up to your chest then press overhead.

Ruck Swing

Hold ruck between knees by top handle with knees slightly bent. Explosively extend the hips and drive them forward, creating the power needed to swing the ruck to eye level.


Russian Twist

Start on your butt, legs off the ground and rotate the ruck side to side. To scale place feet on the ground.

Plank Pull Through

Start in plank position and drag the ruck under your core, with your opposite arm. Repeat, switching arms each time.

Suitcase Carry

Hold the ruck in one hand by your side and walk (or run to go faster). Switch hands half way.

Flutter Kicks

Lie on your back with your Ruck held straight above your chest. Raise your legs to about a 45 degree angle, lowering one leg at a time to just above the ground. Continue the movement, alternating between legs. 4 kicks = 1 rep aka 4 count.