Four Count
Description
Four rounds for time, a fast ruck run, swings, thrusters, and burpees over the ruck, four movements, four rounds, no filler.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to warm up.
4 Rounds For Time
- 200m Fast Ruck
- 30 Ruck Swings
- 20 Ruck Thrusters
- 10 Burpees Over Ruck
- Complete as fast as possible.
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 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.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.