Fast Five
Description
Five rounds for time pairing a 200-meter ruck run with ground-to-overhead reps and mountain climbers.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and mountain climbers to warm up.
5 Rounds For Time
- 200m Ruck Run
- 20 Ruck Ground-to-Overhead
- 20 Ruck Mountain Climbers (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hip flexors.
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.
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.