The Four Ruck Split
Description
Chad Malone's chipper scaled down: four 400-meter rucks broken up by ruck cleans, lunges, swings, and man makers.
Workout
Warm-up
5 min- 5-minute easy walk, to get your legs ready for the ruck segments.
For Time
- 400m Ruck
- 25 Ruck Cleans
- 400m Ruck
- 50 Ruck Lunges
- 400m Ruck
- 25 Ruck Swings
- 400m Ruck
- 25 8-Count Man Makers
- Complete as fast as possible.
Cool Down
5 min- Easy walk, and stretch your legs 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 Cleans
- Start with the ruck on the ground in front of you.
- Explosively pull the ruck up and receive it at shoulder height, elbows forward.
- Stand fully upright to finish the rep.
- Lower the ruck back to the ground with control and repeat.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.