Two Halves
Description
Four rounds split into two different halves, a fast ruck run with shoulder taps and squats, then a bear crawl with twists and ground-to-overheads.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder taps and bodyweight squats to warm up.
4 Rounds For Time
- Rounds 1-2: 200m Fast Ruck, 20 Ruck Shoulder Taps, 20 Ruck Squats
- Rounds 3-4: 50m Ruck Bear Crawl, 20 Ruck Russian Twists, 20 Ruck Ground-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, core, and hips.
Movement Breakdown
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.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.