Fast Ten
Description
Ten rounds of ruck push press, overhead-held sit-ups, and a 200-meter run, keep the pace honest.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to loosen up your legs before the runs.
10 Rounds For Time
- 8 Ruck Thrusters (push press style)
- 8 Ruck Sit-ups (overhead hold)
- 200m Ruck Run
Cool Down
5 min- Easy walk, then stretch your shoulders and hip flexors.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Sit-ups (Overhead)
- Lie on your back holding the ruck overhead with arms extended, knees bent, feet flat.
- Keeping your arms locked out, curl up to a full sit-up with the ruck staying overhead.
- Lower back down with control and repeat.
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.