Fast 400 Overhead
Description
A simple but brutal 20-minute AMRAP, a fast 400m ruck run followed by 21 ground-to-overhead reps, over and over.
Workout
Warm-up
5 min- 5-minute easy walk plus a few ground-to-overhead reps at light effort.
AMRAP 20
20 min- 400m Fast Ruck Run
- 21 Ruck Ground-to-Overhead
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.