F3 Knoxville

A Hero’s Journey – Ruck Edition

Ruck
Workout Date: 27 Jun 2020
QIC: Cap'n Crunch

THE SCENE
70 and Overcast

The WOD is based on Joseph Campbell’s work “The Hero’s Journey” and Homer’s “The Odyssey. We joined the ranks of Odysseus’ crew as he traveled to Troy and then home…

 

THE THANG
Start – West High – Load the Boat

Ruck to Stop 1 (2.1 miles) – Pause at 1 mile for 2 rounds of 20 4ct Flutters and 20 Ruck Presses

Stop 1 – Tyson Park – The Battle of Troy

AMRAP – 12 min

  • 10 Wolverines (From standing position, drop to plank, one push-up, left knee tuck to the chest, another push-up, right knee tuck to the chest, yet another push-up, jump, overhead clap)
  • 15 Ruck High Pulls
  • 15 Front Loaded Squats
  • 10 Ruck Rollers

Ruck to Stop 2 (1.5 miles)

Stop 2 – Laurel Church of Christ – The Island of the Lotus Flower Eaters

2 Rounds:

  • 1 min Burpee Ruck Jumps
  • 1 min Ruck Swings
  • 1 min Mountain Climbers
  • 1 min Goblet Squats
  • 1 min Overhead Presses

Ruck to Stop 3 (1.5 miles)

Stop 3 – Sequoyah Elementary – The Battle with the Cyclops

6 Rounds:

  • 12 Ruck Curls
  • 12 Ruck Tricep Extensions
  • 12 Side Lunges w/Ruck

Ruck to Stop 4 (.5 miles)

Stop 4 – Whitlow Park – Journey to the Underworld

  • Shuttle Run (4 cones, spaced approximately 25-30 feet apart)
    • Run to farthest cone, 25 reps
    • Run back to start, 20 reps
    • Run to second farthest cone, 15 reps
    • Run back to start, 10 reps
    • Run to closest cone, 5 reps
    • Run back to start
  • Exercises:
    • Round 1 – Ruck Merkins
    • Round 2 – Ruck Squats

Ruck to End Point (1.4 miles)

End – West High – The Return Home

 

HYDRATE AND EAT!!