Wednesday Miles
Description
Three rounds of step-ups, push-ups, flutter kicks, and a 400m ruck run, happy Wednesday, let's go.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow step-ups and push-ups to prep.
3 Rounds For Time
- 30 Ruck Step-ups
- 20 Ruck Push-ups
- 10 Ruck Flutter Kicks (4-count)
- 400m Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves, hips, and shoulders.
Movement Breakdown
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 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.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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.