Run Sit Push
Description
Five rounds of a fast ruck run, sit-ups with the ruck overhead, and push-ups with the ruck on, plain work, straight through.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups and sit-ups to warm up.
5 Rounds For Time
- 200m Fast Ruck
- 20 Ruck Sit-ups (ruck overhead)
- 10 Ruck Push-ups (ruck on)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
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.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.