The Half-Mile Split
Description
Two rounds of 25 ruck thrusters and a half-mile ruck run, short on movements, long on distance.
Workout
Warm-up
5 min- 5-minute easy walk to loosen up before loading the ruck.
For Time
- 2 Rounds:
- 25 Ruck Thrusters
- 1/2 Mile Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.