Eleven No Problem
Description
11 rounds for time of ruck high pulls, alternating lunges, and ruck swings, no problem.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings and bodyweight lunges.
11 Rounds For Time
- 5 Ruck High Pulls
- 10 Ruck Lunges, alternating, holding the ruck
- 15 Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
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 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.