There and Back
Description
A 400m farmer carry buy-in and cash-out bookend three rounds of swings, burpees over the ruck, and clean and presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings before picking up the ruck.
For Time
- Buy-in: Ruck Farmer Carry 400m
- 3 Rounds:
- 15 Ruck Swings
- 10 Burpees Over Ruck
- 5 Ruck Clean and Press
- Cash-out: Ruck Farmer Carry 400m
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your grip, shoulders, and hips.
Movement Breakdown
Ruck Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.
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.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
Ruck Clean and Press
- Start with the ruck on the ground in front of you, feet shoulder-width apart.
- Pull the ruck up to your shoulders in one motion, dropping into a slight squat to catch it.
- Stand up fully, then press the ruck overhead until your arms are locked out.
- Lower it back to your shoulders, then to the ground with control, and repeat.