Back to Work II
Description
Five rounds of step-ups, flutter kicks, ground-to-overhead reps, and a 200m ruck run, a solid way to start the week.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups to warm up your legs.
5 Rounds For Time
- 20 Ruck Step-ups
- 20 Ruck Flutter Kicks (4-count)
- 20 Ruck Ground-to-Overhead
- 200m Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.