Row, Lift, Run
Description
Four rounds of ruck rows, deadlifts, curls, and a short run for time.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few arm swings to prep your back and shoulders.
4 Rounds For Time
- 15 Ruck Bent-Over Rows
- 15 Ruck Deadlifts
- 15 Ruck Curls
- 200m Ruck Run
Cool Down
5 min- Easy walk, then stretch your back and hamstrings.
Movement Breakdown
Ruck Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
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.