High Five
Description
Twenty-five reps each of five different movements, high pulls, overhead squats, step-ups, sit-ups, and thrusters, one long push for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and step-ups to get moving.
For Time
- 25 Ruck High Pulls
- 25 Ruck Overhead Squats
- 25 Ruck Box Step-ups
- 25 Ruck Sit-ups (ruck held overhead)
- 25 Ruck Thrusters
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and hamstrings.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position 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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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 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.