Thruster and Flutter
Description
Ten rounds for time of ruck thrusters, flutter kicks, and a fast 200 meters.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and flutter kicks to warm up.
For Time (10 Rounds)
- 20 Ruck Thrusters
- 20 Ruck Flutter Kicks (4-count)
- 200m Fast Ruck
- Complete 10 rounds as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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.