Run and Press
Description
A 15-minute AMRAP mixing a short run with high pulls and alternating shoulder-to-overhead reps, keep the pace high.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings and shoulder rolls to prep for the overhead work.
AMRAP 15
15 min- 200m Ruck Run
- 10 Ruck High Pulls
- 20 Alternating Ruck Shoulder-to-Overhead
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders.
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 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 Shoulder-to-Overhead
- Hold the ruck at one shoulder, elbow tucked, ruck resting against your chest and shoulder.
- Drive it overhead until your arm is fully locked out, then lower back to the shoulder.
- Alternate shoulders each rep, or as prescribed.