Six After the Run
Description
A fast 400-meter ruck run straight into six rounds of shoulder taps, walking lunges, and ruck swings.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder taps and walking lunges to prep.
For Time
- Ruck Run 400m (fast)
- ...then 6 Rounds of:
- 18 Shoulder Taps (ruck on)
- 14 Walking Lunges
- 10 Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders 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.
Shoulder Taps
- Start in a plank position with hands under your shoulders, ruck on your back.
- Keeping your hips as still as possible, lift one hand to tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side, alternating.
Walking Lunges
- Step forward into a lunge, lowering until both knees are bent near 90 degrees.
- Push through your front heel and bring your back leg through to step into the next lunge.
- Keep your torso upright and continue forward, alternating legs each step.
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.