Press, Pull, Step
Description
50 ruck thrusters, high pulls, and step-ups sandwiched together for time, the reps stack up quickly.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls before loading the ruck.
For Time
- 50 Ruck Thrusters
- 25 Ruck High Pulls
- 50 Ruck Step-ups
- 25 Ruck High Pulls
- 50 Ruck Thrusters
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
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 High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.