Break and Run
Description
Four rounds of lunges and thrusters, break the thruster set and you owe a 100-meter run before you can pick the ruck back up.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats to prep your legs.
4 Rounds For Time
- 40 Ruck Lunges
- 40 Ruck Thrusters
- If you break the thrusters at any point, run 100m before continuing.
- Rest 1 minute between rounds.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your quads and shoulders.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.