Short and Fast
Description
A short, hard 3 rounds of squats and up-downs, meant to be run at full speed, followed by an easy mile ruck to cool down.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to get loose.
3 Rounds For Time
- 25 Ruck Squats
- 25 Ruck Up-downs (a burpee without the push-up)
- Go as fast and hard as you can, this one should be short.
Cool Down
10-15 min- 1 Mile Ruck at an easy pace (not scored, this is your cool down).
- Stretch your quads and hips afterward.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Up-Downs
- Start standing with the ruck on your back.
- Drop down to a plank position, chest touching or hovering just above the ground.
- Push back up to standing to complete one rep.
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.