Steady State Four
Description
Four steady rounds of a 400m run, bent over rows, overhead presses, and ruck swings.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles to prep for the pressing work.
4 Rounds For Time
- 400m Ruck Run
- 30 Ruck Bent Over Rows
- 30 Ruck Overhead Press
- 30 Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and legs.
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 Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.