Animal Kingdom
Description
Five rounds of bear crawls, duck walks, crab walks, and walking lunges, all with the ruck on, low and slow instead of fast.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to loosen your hips.
5 Rounds For Time
- 50m Ruck Bear Crawl
- 50m Ruck Duck Walk
- 50m Ruck Crab Walk
- 50m Ruck Walking Lunge
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.
Ruck Duck Walk
- Wear the ruck on your back and drop into a low squat, thighs roughly parallel to the ground.
- Walk forward in that squat position, taking small controlled steps.
- Keep your chest up and knees tracking over your toes the whole way.
Ruck Crab Walk
- Sit on the ground with the ruck resting on your stomach or hips, hands and feet planted behind and in front of you.
- Lift your hips off the ground into a crab position, weight balanced on your hands and feet.
- Move forward, keeping your hips up and the ruck steady on your front the whole way.
Ruck Walking Lunges
- Wear the ruck on your back, standing tall.
- Step forward into a lunge, back knee dropping just above the ground.
- Push through your front heel to stand and step directly into the next lunge on the opposite leg.
- Keep your torso upright as you move forward.