Fifteen Rounds Steady
Description
Fifteen rounds for time of a small triplet, push-ups, high pulls, and squats, steady work adds up fast at this volume.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups and squats.
15 Rounds For Time
- 5 Push-ups (ruck optional)
- 10 Ruck High Pulls
- 15 Squats with Ruck On
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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 Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.