Sprint and Swing II
Description
Five rounds of a fast sprint, push-ups, ruck swings, and walking lunges, with a minute of rest between rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few walking lunges to open up your hips.
5 Rounds For Time
- Ruck Run 100m (fast)
- 10 Ruck Push-ups (ruck on)
- 15 Ruck Swings
- 20 Walking Lunges
- Rest 1 minute between rounds.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
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 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.
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.
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.