Rucklympics Week 11!! Complete three rounds of the first set before moving on to three rounds in the second set. Don't forget to let your CA know when you've completed this workout!
WHAT EQUIPMENT DO I NEED?
- Ruck with weight
WHAT EXERCISES DO I NEED TO KNOW?
PUSH UPS MOD: Knees ok; If you’re moving on to toe push-ups, press your heels into a wall as an assist. Begin in push-up position. Make sure to keep your elbows close to your ribs as you perform your push-ups.
BENT OVER RUCK ROW Hinge from the hips with your ruck in both hands. Engage your core and glutes, and have a soft bend in your knees. Keeping your elbows close to your core, bend and extend your elbows, bringing your ruck close to your chest before lowering it to hover over the ground.
RUCK SUMO SQUAT TO OVERHEAD PRESS Stand wider than hip width apart; think sumo wrestler. Your feet should be pointed out, with your ruck in both hands. Squat low, hamstrings parallel to the floor at the bottom of your squat, before rising and pressing your ruck overhead.
PLANK MOD: If you need to take a break, drop to your knees quickly for a two-count before popping back up into plank. Hands or elbows are both OK.
RUCK DEADLIFTS Begin by standing tall, your ruck in both hands at hip-level. (You can hold your ruck handle, or both sides of your ruck — whichever feels less awkward for your shoulder width.) Slowly skim your ruck down your legs and shins to the floor, hinging at your hips and firing your glutes to facilitate the movement. Bring your ruck back up, again skimming your body, focusing on your glutes and hamstrings to power the movement.
RUCK STRICT OVERHEAD PRESS Begin by standing tall, feet hip-width apart. Hold your ruck in both hands at your chest, elbows close to your body (racked position). At the top of your overhead press, your delts should be touching your ears. Shrugging your shoulders is a sign of a GOOD overhead press, so forcing your shoulders down while at the top of this position isn’t necessary. This is not a push press either, so there’s no need to perform the slight dip.
RUCK BEARHUG SQUATS Hold your ruck in a bear hug as you sit back into your squat. Make sure not to lean forward into your squat, but instead sit back, chest high and core and glutes firing.
3 x Rounds - Complete before moving on to the next set of rounds
- 12 x Push Ups
- 12 x Bent Over Ruck Row
- 12 x Ruck Sumo Squat to Overhead Press
- :40 Plank
3 x Rounds
- 12 x Ruck Deadlifts
- 12 x Ruck Overhead Press
- 12 x Ruck Bearhug Squats
- :40 Plank
2-mile Fast Ruck Finisher