The Double Run
Description
A 400m and 800m ruck run bracket push-ups and flutter kicks, a longer effort the second time through.
Workout
Warm-up
5 min- 5-minute easy walk to get moving before loading the ruck.
For Time
- Ruck Run 400m
- 10 Ruck Push-ups
- 20 Ruck Flutter Kicks (4-count)
- Ruck Run 800m
- 15 Ruck Push-ups
- 40 Ruck Flutter Kicks (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves 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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.