Sprint Thrusters
Description
Four rounds of thrusters followed by a sprint with the ruck set down, a short, hard combination.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and a short stride-out.
4 Rounds For Time
- 30 Ruck Thrusters
- 100m Sprint (No Ruck)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Sprint (No Ruck)
- Set the ruck down for this movement.
- Sprint the marked distance at full effort.
- Pick the ruck back up immediately after crossing the line.