Steady Grind
Description
Five rounds of man-makers into a step-up and a 200-meter ruck run, catch your breath on the run, then get right back to work.
Workout
Warm-up
5 min- 5-minute easy walk, then a few bodyweight squats and push-ups to loosen up before loading the ruck.
5 Rounds For Time
- 20 Ruck Man-Makers into a Step-up
- 200m Ruck Run
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
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.