The Pull and Press
Description
A 14-minute AMRAP of ruck deadlifts, Russian twists, overhead presses, and pull-throughs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few hip hinges to prep for the deadlifts.
AMRAP 14
14 min- 10 Ruck Deadlifts
- 10 Ruck Russian Twists
- 10 Ruck Overhead Press
- 10 Ruck Pull-Throughs
- Repeat as many rounds as possible in 14 minutes.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.
Ruck Pull-Throughs
- Stand holding the ruck's strap with both hands, arms extended down between your legs.
- Hinge at the hips, letting the ruck swing back behind you.
- Drive your hips forward to pull the ruck through to the front, standing tall at the top.
- Control it back through your legs into the next rep.