Two Mile Chase II
Description
A 30-minute AMRAP of short ruck runs, squats, and push-ups, moving fast to see how close to two miles you can get.
Workout
Warm-up
5 min- 5-minute easy walk to get loose before loading the ruck.
AMRAP 30
30 min- 1-minute Ruck Run
- 10 Ruck Squats
- 5 Ruck Push-ups
- Repeat as many rounds as possible in 30 minutes.
Cool Down
5 min- Easy walk, then stretch your calves and shoulders.
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 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 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.