League of Wildness,

Health and fitness is simple. 

The challenge is that the industrial-fitness-complex wants us to believe that we can only become fit and healthy after completing one of their super-secret diet and/or exercise programs.

At wild gym, we believe that as long as you are consistent - the what/how becomes less and less important. Fundamentally, you should do what you enjoy because that is going to have a much higher probability of consistency. 

With the release of our brand new Ruck Pack I wanted to share a strategy that I LOVE and have found to make consistency effortless.

Introducing - the Ruck-Run-Walk protocol.

It's incredibly simple:

Day 1 - Ruck
Day 2 - Run
Day 3 - Walk
Day 4 - Ruck
Day 5 - Run
Day 6 - Walk
Day 7 - Walk or rest

I aim for 45-60 minutes of Rucking, Running, or Walking each day. But even as little as 10 minutes a day would still be beneficial - especially if the alternative is nothing. The intensity I aim for is known as "Zone 2 Cardio". This is an intensity level analogous to going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate.

Bonus tip:
Whenever possible, try to take your work calls out on a Ruck or Walk. Especially, if you as walking on a smooth sidewalk or trail of compacted dirt (versus gravel or loose rocks) and background noise will be minimal and you might even discover that your thoughts flow much more clearly than when you are virtually-chained to a Zoom call screen.

I always end my Ruck/Run/Walk in my garage for a quick Microworkout.

I pick 3 exercises and do 3 sets of 10-15 reps of each.

My classic go to is:

3 sets of 10-15 reps of:
Rows (I use pocket monkii)

My main purpose for adding these additional exercises to my Ruck/Run/Walk is twofold:

  1. If for whatever reason I cannot do a more formal strength workout later in the day, I still completed 90-135 reps that day. If you expand that out to 5-6 days per week the entire year that is 23,400 reps per year at the low end. That matters.
  2. Rucking/Running/Walking are all amazing forms of strength (Rucking) and of course cardiovascular exercise, but they do not take your body through a large range-of-motion. By doing the Squats, Pushups, and Rows post-Ruck I ensure I experience a broader range-of-motion in my movement diet. Mobility is use-it-or-lose-it so this practice makes sure that I'm in the 'use-it' crowd.

In addition my morning Ruck/Run/Walk I do an afternoon strength sesh that lasts 20-60 minutes based on the day and time I have available. Another bonus tip:

When you're short on time, set a timer for whatever amount of time you do have a do a circuit with 2-4 exercises. We do these regularly in the Momentum app and I find them to be an extremely effective and efficient form of exercise. Here's an example from this past week:

15 minute circuit:
10 Buprees
10 Kettlebell Swings
10 Chainsaw Row R/L
10 Dips

I did as much work as I could in the 15 minutes, did a post-workout stretch of 5-minutes and then was inside helping make dinner.

I suspect that for many of us the time to exercise is there - we just are not seeing it.

Here's one last bonus tip:

Do you commute to work? If so, that doesn't mean you still can't Ruck or Walk to work. Leave a few minutes earlier and then part that distance from your place of work. Then Ruck/Walk the final distance. For me, this has the most benefit after work where you get to do some light physical activity to decompress from the day.


Mush love and I hope to see you out there!
-Wildman Dan

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