High Pull Circuit
Description
Seven rounds of high pulls, thrusters, and sit-ups, with 30 seconds of rest built into every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up your hips.
7 Rounds For Time
- 10 Ruck High Pulls
- 10 Ruck Thrusters
- 10 Ruck Sit-ups
- Rest 30 seconds before starting the next round.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
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 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.
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.