Alternating Press Fifty
Description
A straightforward For Time of high pulls, step-ups, and alternating overhead presses, 50 reps each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls.
For Time
- 50 Ruck High Pulls
- 50 Ruck Step-ups
- 50 Ruck Overhead Press, alternating shoulder to shoulder.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.