Left and Right Carry
Description
Five rounds of ground-to-overhead reps followed by a fast 200m ruck carry in each hand.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice ground-to-overhead reps.
5 Rounds For Time
- 20 Ruck Ground-to-Overhead
- 200m Fast Ruck Farmer Carry (right hand)
- 200m Fast Ruck Farmer Carry (left hand)
Cool Down
5 min- Easy walk, then stretch your shoulders, forearms, and legs.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.