Hill and Haul
Description
Adapted from Chad Malone's GORUCK Selection training program: 10 rounds of a hill climb, deadlifts, cleans, and overhead presses, capped with a 2-mile ruck.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few bodyweight squats and presses to get ready.
10 Rounds For Time
- Ruck Hill Climb (substitute 3 flights of stairs if no hill is available)
- 10 Ruck Deadlifts
- 10 Ruck Cleans
- 10 Ruck Overhead Press
Cash Out
- 2 Mile Ruck
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Hill Climb
- Find a steep hill, or a stairwell if no hill is available (3 flights works as a substitute).
- Wearing the ruck, climb to the top at a strong, sustainable pace.
- Walk back down to the bottom and repeat for the prescribed rounds.
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 Cleans
- Start with the ruck on the ground in front of you.
- Explosively pull the ruck up and receive it at shoulder height, elbows forward.
- Stand fully upright to finish the rep.
- Lower the ruck back to the ground with control and repeat.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.