Triple Fifty
Description
Three straight sets of 50, high pulls, step-ups, and alternating overhead presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups and shoulder rolls.
For Time
- 50 Ruck High Pulls
- 50 Ruck Step-ups
- 50 Ruck Overhead Presses, alternating shoulder to shoulder
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
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.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.