Run and Pull
Description
Five rounds of a 200m ruck run and high pulls, move fast through the run and rep out the pulls quickly.
Workout
Warm-up
5 min- 5-minute easy walk, building to a light jog.
5 Rounds For Time
- 200m Ruck Run
- 20 Ruck High Pulls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and 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.