Drag and Crawl
Description
A For Time bookended by dragging the ruck bear-crawl style, with push-ups, flutter kicks, and mountain climbers in between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups to warm up your shoulders.
For Time
- 200m Ruck Bear Crawl Drag
- 100 Ruck Push-ups
- 200 Ruck Flutter Kicks (4-count)
- 100 Ruck Mountain Climbers
- 200m Ruck Bear Crawl Drag
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Bear Crawl Drag
- Set the ruck on the ground and get into a bear crawl position behind it.
- Reach forward and drag the ruck a short distance, then crawl your hands and feet up to it.
- Repeat the drag-and-crawl pattern for the marked distance, keeping your hips low and core braced.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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 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.