12 Days of Ruckmas
Description
A festive For Time chipper built like the 12 Days of Christmas song, twelve ruck movements stacking rep by rep for a long one.
Workout
Warm-up
5 min- 5-minute easy walk, then a few bodyweight squats and arm circles to get loose before loading up.
For Time
- Perform the movements in the pattern of the 12 Days of Christmas: Day 1 is 1 rep of movement 1. Day 2 is 2 reps of movement 2, then 1 rep of movement 1. Day 3 is 3 reps of movement 3, then 2 of movement 2, then 1 of movement 1. Continue the pattern through Day 12.
- 1. Ruck Push-ups (ruck on)
- 2. Ruck Squats
- 3. Ruck Overhead Press
- 4. Ruck Man-makers
- 5. Ruck Flutter Kicks (4-count)
- 6. Russian Twists (ruck set aside)
- 7. Ruck Thrusters
- 8. Ruck Lunges (walking, ruck on)
- 9. Sit-ups (ruck set aside)
- 10. Ruck Swings
- 11. Ruck Mountain Climbers
- 12. Ruck Monkey Fers
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
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 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 Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
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 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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Monkey Fers
- Stand with the ruck on your back, feet shoulder-width apart.
- Bend down and touch the ground in front of your feet.
- Explosively stand and jump, reaching both arms straight overhead.
- Land softly and immediately drop back down into the next rep.