Another Day Again
Description
Five separate 4-minute AMRAPs of swings, mountain climbers, and ground-to-overhead reps, with a minute of rest between each, another day, another WOD.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and mountain climbers.
5 Rounds of 4-Minute AMRAP
- 15 Ruck Swings
- 15 Ruck Mountain Climbers (4-count)
- 15 Ruck Ground-to-Overhead
- Repeat as many rounds as possible in 4 minutes.
- Rest 1 minute between rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.