Tap and Carry
Description
Four rounds for time of thrusters, shoulder taps, and a 200-meter suitcase carry.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and plank shoulder taps to warm up.
4 Rounds For Time
- 21 Ruck Thrusters
- 21 Ruck Shoulder Taps
- 200m Ruck Suitcase Carry
- Complete 4 rounds as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
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.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.