Run and Fold
Description
A descending ladder of ruck runs, 800m down to 100m, each one followed by 30 sit-ups.
Workout
Warm-up
5 min- 5-minute easy walk to get the legs moving.
For Time
- 800m Ruck Run
- 30 Ruck Sit-ups
- 400m Ruck Run
- 30 Ruck Sit-ups
- 200m Ruck Run
- 30 Ruck Sit-ups
- 100m Ruck Run
- 30 Ruck Sit-ups
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
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 Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.