Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
Ruck Workout – Week 2
Main Set:
2 Sets
4 Rounds
• 4 Min at Zone 2 (or RPE3)
• 30 Second Surge at RPE6
*Rest 1 minutes (or RPE1) between sets.
Warm-Up:
Before starting the Main Set, warm up for 5-minutes at a gradually faster walking cadence. Use this time to confirm your ruck weight. The purpose of the warm-up is to increase your heart rate into Zone 2 gradually.
Cool Down: After completing the main workout, remove the ruck and jog at Zone 2 until your total time reaches 45 minutes, with a long-term goal of 60 minutes.
Purpose: The ruck will build muscle endurance and strengthen your bones, ligaments, and tendons, allowing you to take on higher intensities with reduced risk of injury. The light jog will help reinforce your natural running cadence and stride length. Concentrate on reestablishing your natural running breathing rhythm while experiencing high-volume leg fatigue.
Workout Description Video: youtube.com/watch?v=wkcv-y-Szek&list=PLvAVwtyBkTrR5pGxK7asGrlF0XDMKVyZn&index=9
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm
Cool Down
400m walk