Between Two Rucks
Description
A 400m ruck run on both ends of an ascending ladder of ruck swings and overhead presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few hip hinges and shoulder rolls.
For Time
- 400m Ruck.
- 10-20-30-40 reps: Ruck Swings, Ruck Overhead Presses.
- 400m Ruck.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next 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.