Two Lap Grind
Description
Two long rounds pairing an 800m run with step-ups, rows, and push-ups, simple work, just a lot of it.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and push-ups to warm up.
2 Rounds For Time
- 800m Ruck Run
- 50 Ruck Step-ups
- 30 Ruck Bent Over Rows
- 20 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and legs.
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 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 Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.