Fast Ruck Bodybuilders
Description
Four rounds for time, a fast 400m ruck run followed by 8-count bodybuilders and a set of ground-to-overhead reps.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees.
4 Rounds For Time
- 400m Fast Ruck Run
- 20 8-Count Bodybuilders
- 20 Ruck Ground-to-Overhead
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.
8-Count Bodybuilder (Ruck On)
- Start standing with the ruck on your back.
- Drop into a squat, hands on the ground, then kick your feet back to a plank.
- Perform a push-up, then jump your feet out wide and back in.
- Jump your feet back to your hands and explode up into a jump, that's one rep.
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.