Flutter and Run
Description
A For Time workout bookending two 400-meter ruck runs and a set of box step-overs with four rounds of flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few flutter kicks to warm up your core.
For Time
- 30 Ruck Flutter Kicks (4-count)
- 400m Fast Ruck
- 30 Ruck Flutter Kicks (4-count)
- 30 Ruck Box Step-overs
- 30 Ruck Flutter Kicks (4-count)
- 400m Fast Ruck
- 30 Ruck Flutter Kicks (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and legs.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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 Box Step-overs
- Find a sturdy box or bench, ruck on your back.
- Step up and all the way over the box, leading with one foot and stepping down on the far side.
- Reverse the pattern to step back over to where you started.
- Alternate your lead leg each rep.