The Suffering Set
Description
Four rounds of sit-ups, hand-release push-ups, Russian twists, and ruck high pulls, just another day for suffering.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow push-ups to loosen up your shoulders.
4 Rounds For Time
- 40 Ruck Sit-ups
- 20 Hand-Release Ruck Push-ups
- 40 Ruck Russian Twists
- 20 Ruck High Pulls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your chest, shoulders, and lower back.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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 High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.