Rucking 1-2 times per week on active recovery days. 1 day should be rough terrain and the other day should be soft sand if you have access. Keep the rucks around 3-4 miles as they are taxing on your joints.
I don’t want to split hairs here, but what would you recommend for mix of SOFWOD / OPWOD for Kokoro training, apart from the guidance on rucking posted above?
OPWOD doesn’t have lot of running so I’m assuming probably not 100% OPWOD, and it would also depend on an individuals own strengths / weaknesses, but I’d be interested to hear what the ideal mix might be (e.g. 60/40, 80/20, 90/10, or whatever) in general.
Perhaps there’s a component of “do a lot of OPWOD 12-6 months out then switch to more SOFWOD 6-0 months out”, or something like that.