Saturday Standard
Description
Five rounds of 8-count bodybuilders, a 200m run, and ruck swings, you know how we do it around here on Saturday.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow bodyweight burpees to warm up.
5 Rounds For Time
- 10 8-Count Ruck Bodybuilders
- 200m Ruck Run
- 10 8-Count Ruck Bodybuilders
- 20 Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and calves.
Movement Breakdown
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
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.