Run Press Curl
Description
Ten rounds for time of a short ruck run, overhead presses, and ruck curls, more ruck-running in the queue.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a light jog.
10 Rounds For Time
- 100m Ruck Run
- 10 Ruck Overhead Press
- 10 Ruck Curls
Cool Down
5 min- Easy walk, then stretch your shoulders and arms.
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 Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.