Press for Time
Description
Five 3-minute rounds of fixed reps, then whatever's left of each round goes straight into max ruck thrusters.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight squats to prep for the thrusters.
5 Sets on a 3:00 Running Clock
20 min- 15 Ruck Air Squats
- 15 Ruck Thrusters
- 15 Ruck Flutter Kicks (4-count)
- In whatever time is left in the 3 minutes, max Ruck Thrusters.
- Rest 1:00 between sets.
- Score is total thrusters across all 5 sets.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.