The Big Finish
Description
Three light rounds of a short run, high pulls, and overhead lunges, a rest, then one round at triple the reps and quadruple the distance.
Workout
Warm-up
5 min- 5-minute easy walk plus a few overhead lunges to warm up.
3 Rounds For Time
- Ruck Run 100m (fast)
- 15 Ruck High Pulls
- 20 Ruck Lunges (overhead)
Rest
3 min- Rest 3 minutes.
1 Round
- Ruck Run 400m (fast)
- 30 Ruck High Pulls
- 60 Ruck Lunges (overhead)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
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 High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.