Triple Lunge Line
Description
Three blocks of walking lunges separating high pulls, overhead presses, and ruck swings.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to open the hips.
For Time
- 30 Ruck Walking Lunges
- 40 Ruck High Pulls
- 30 Ruck Walking Lunges
- 40 Ruck Overhead Presses
- 30 Ruck Walking Lunges
- 40 Ruck Swings
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Walking Lunges
- Wear the ruck on your back and stand tall.
- Step forward into a lunge, lowering your back knee toward the ground.
- Push through your front heel to step through into the next lunge, alternating legs as you travel forward.
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 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.
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.