Pull Run Swing
Description
A little Friday fun: high pulls and swings sandwiched around two 200m ruck runs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few ruck swings to warm up your hips.
For Time
- 50 Ruck High Pulls
- 200m Ruck Run
- 50 Ruck Swings
- 200m Ruck Run
- 50 Ruck High Pulls
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position 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.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.