The Five Round Mix
Description
Five rounds combining a fast 200m ruck run with rows, lunges, ground-to-overhead, and overhead press.
Workout
Warm-up
5 min- 5-minute easy walk, building to a light jog.
5 Rounds
- 200m Fast Ruck Run
- 10 Ruck Bent Over Rows
- 10 Ruck Lunges (ruck at chest)
- 10 Ruck Ground-to-Overhead
- 10 Ruck Overhead Press
- Score is your lowest rounds + reps.
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and hips.
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 Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.