Fast Ruck Six
Description
Two rounds of a 400-meter fast ruck feeding into six rounds of ruck high pulls and shoulder-to-shoulder presses.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few arm swings before you load up.
2 Rounds For Time
- 400m Fast Ruck
- 6 Rounds of: 6 Ruck High Pulls, 6 Ruck Shoulder-to-Shoulder Press
- Complete as fast as possible.
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 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 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.