Press and Run
Description
Five rounds for time of overhead presses, sit-ups, and a fast 400 meters.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight sit-ups.
5 Rounds For Time
- 20 Ruck Overhead Press
- 20 Ruck Sit-ups
- 400m Fast Ruck
- Complete 5 rounds as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
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 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 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.