Fast Ruck Fives
Description
Five rounds pairing a fast 400m ruck with swings, ground-to-overhead, and shoulder-to-overhead presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls before loading the ruck overhead.
5 Rounds
- 400m Fast Ruck
- 25 Ruck Swings
- 25 Ruck Ground-to-Overhead
- 25 Ruck Overhead Press (shoulder to overhead)
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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 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.
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 Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.