practice · Tracked item
Rucking
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1 recommendation across 1 expert · 1 episode
1 endorse
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In a protocol
Attia rucks for an hour with 55–60 pounds, focusing on hilly terrain to combine cardio uphill and eccentric loading downhill.
“I use 55 to 60 pounds and I'll typically do an hour ruck
TT▶ 1:33:30Dosage55–60 lbs, 1 hour, hilly terrain; beginners: 1/6 to 1/3 body weightCaveatsStart lighter; military now thinks no need beyond a third of body weightCertaintyexplicitpersonal use