Triple Jump Circuit
Description
Three rounds of jumps over the ruck, high pulls, and mountain climbers.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice jumps over the ruck.
3 Rounds For Time
- 50 Jump Overs
- 25 Ruck High Pulls
- 50 Ruck Mountain Climbers (4-count)
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Jump-overs
- Stand beside the ruck on the ground.
- Bend your knees and jump laterally over the ruck to the other side.
- Land softly on both feet, then immediately jump back over.
- Keep the reps quick and continuous.
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 Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.