Four Minute Distance
Description
Four rounds on a 4-minute clock, sit-ups, swings, and curls, then whatever distance you can cover with what's left, a minute of rest between rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight sit-ups and arm swings.
4 Rounds (4-minute clock, rest 1 min between)
- 20 Ruck Sit-ups (ruck on chest optional)
- 20 Ruck Swings
- 20 Ruck Curls
- Max distance Ruck Run with the time remaining
- Rest 1 minute between rounds.
Cool Down
5 min- Easy walk, then stretch your core and arms.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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 Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
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.