The Basics Mile
Description
A straightforward mile ruck run followed by fifty push-ups and fifty sit-ups, bread and butter training.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and sit-ups to warm up.
For Time
- 1 Mile Ruck Run, as fast as possible
- 50 Ruck Push-ups
- 50 Ruck Sit-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your chest, shoulders, and core.
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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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.