The Running Clock
Description
Two eight-minute rounds on a running clock, rows, high pulls, and max-effort overhead lunges, with four burpees due every minute no matter what.
Workout
Warm-up
5 min- 5-minute easy walk plus a few burpees and light rows to warm up.
Round 1: 8-Minute Running Clock
8 min- 30 Ruck Bent-Over Rows
- 20 Ruck High Pulls
- Max Ruck Lunges (Overhead) with the time remaining
- Every minute on the minute, starting at 0:00, stop and perform 4 Ruck Burpees.
Rest
2 min- Rest 2 minutes.
Round 2: 8-Minute Running Clock
8 min- 30 Ruck Lunges (Overhead)
- 20 Ruck Bent-Over Rows
- Max Ruck High Pulls with the time remaining
- Every minute on the minute, starting at 0:00, stop and perform 4 Ruck Burpees.
- Score is total reps across both rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
Ruck Bent-Over Rows
- Hinge at the hips with a flat back, holding the ruck with both hands hanging below your chest.
- Pull the ruck up to your ribs, squeezing your shoulder blades together.
- Lower it back down under control and repeat.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.