Straightforward Mile
Description
A hard-charging mile ruck run followed by step-overs, lunges, and sit-ups, pretty straightforward, just move fast.
Workout
Warm-up
5 min- 5-minute easy walk, building to a light jog.
For Time
- 1 Mile Ruck Run, as fast as possible
- 120 Ruck Box Step-overs
- 100 Ruck Lunges
- 80 Ruck Sit-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and lower back.
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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.