Four Ruck Relay
Description
Four fast 200m rucks split up by box step overs and shoulder taps, enjoy the work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups.
For Time
- 200m Fast Ruck Run
- 50 Box Step Overs
- 200m Fast Ruck Run
- 50 Ruck Shoulder Taps
- 200m Fast Ruck Run
- 50 Box Step Overs
- 200m Fast Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
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 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.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.