Hand Release Rounds
Description
Four rounds of sit-ups, hand-release push-ups, Russian twists, and ruck high pulls, another Saturday-style grind.
Workout
Warm-up
5 min- 5-minute easy walk plus a few hand-release push-ups to warm up.
4 Rounds For Time
- 40 Ruck Sit-ups
- 20 Ruck Hand-Release Push-ups
- 40 Ruck Russian Twists
- 20 Ruck High Pulls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your chest, core, and shoulders.
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 Hand-Release Push-ups
- Begin in a plank position with the ruck on your back.
- Lower all the way down until your chest touches the ground.
- Lift both hands off the ground briefly at the bottom before pushing back up.
- Reset to a full plank at the top of each rep.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.