Mile Bookends II
Description
Two miles of rucking bookend 79 reps each of squats, push-ups, deadlifts, and shoulder presses, credited to GORUCK Tribe.
Workout
Warm-up
5 min- 5-minute easy walk to loosen up before the mile.
For Time
- 1 Mile Ruck
- 79 Ruck Squats
- 79 Push-ups
- 79 Ruck Deadlifts
- 79 Ruck Shoulder Press
- 1 Mile Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs, shoulders, and lower back well, this one's long.
Movement Breakdown
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.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
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.