Arm Day
Description
Legs get a break in this 30-minute AMRAP, a short run bridges rows, overhead presses, and shoulder taps for the upper body.
Workout
Warm-up
5 min- 5-minute easy walk plus some arm circles and shoulder rolls.
AMRAP 30
30 min- 200m Ruck Run
- 20 Ruck Bent-Over Rows
- 20 Ruck Overhead Presses
- 20 Ruck Shoulder Taps
- Repeat as many rounds as possible in 30 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and upper back.
Movement Breakdown
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.
Ruck Bent-Over Rows
- Hinge at the hips with a flat back, holding the ruck with both hands hanging below your chest.
- Pull the ruck up to your ribs, squeezing your shoulder blades together.
- Lower it back down under control and repeat.
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 Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.