High and Low
Description
Three rounds for time combining ruck high pulls, overhead squats, deadlifts, and lunges, with a minute of rest between rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and lunges to warm up your legs.
3 Rounds For Time
- 20 Ruck High Pulls
- 15 Ruck Overhead Squats
- 20 Ruck Deadlifts
- 15 Ruck Lunges
- Rest 1 minute between rounds.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, hamstrings, and shoulders.
Movement Breakdown
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.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.