Bookend Shuffle
Description
A 400-meter ruck shuffle bookending five rounds of mountain climbers, swings, and high pulls, for time.
Workout
Warm-up
5 min- 5-minute easy walk to get loose before the shuffle starts.
For Time
- 400m Ruck Shuffle
- 5 Rounds: 20 Ruck Mountain Climbers (4-count), 20 Ruck Swings, 10 Ruck High Pulls
- 400m Ruck Shuffle
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
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 Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
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 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.