Push and Swing
Description
Four rounds of push-ups, squats, and ruck swings, with a minute of rest between rounds to shake it out.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and bodyweight squats to warm up.
For Time
- 4 Rounds:
- 10 Ruck Push-ups
- 20 Ruck Squats
- 10 Ruck Push-ups
- 20 Ruck Swings
- Rest 1 minute between rounds.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
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 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 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.