Run, Swing, Pull
Description
Three rounds for time of a fast 200 meters, ruck swings, and pull-ups, sub ruck high pulls if there's no bar around.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings and hip hinges to warm up.
3 Rounds For Time
- 200m Fast Ruck
- 21 Ruck Swings
- 12 Pull-ups (sub Ruck High Pulls if no pull-up bar available)
- Complete 3 rounds as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and hips.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Pull-ups (Ruck High Pull Sub)
- If a pull-up bar is available, perform strict or kipping pull-ups as prescribed.
- If no bar is available, sub Ruck High Pulls: hold the ruck in front of your hips, hinge slightly, then pull it up along your body to chest height, leading with your elbows.
- Lower back down under control and repeat.