Deadlift and Dash
Description
A 16-minute AMRAP of ruck deadlifts, step-ups, and a fast 200-meter carry, simple movements, no easy pace.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight hip hinges to prep for the deadlifts.
AMRAP 16
16 min- 20 Ruck Deadlifts
- 15 Ruck Step-ups
- 200m Ruck Run (fast pace)
- Repeat as many rounds as possible in 16 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and legs.
Movement Breakdown
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back 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 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.