Bear and Crab II
Description
A 20-minute AMRAP built to set a hard tone for the week, crawling patterns, flutter kicks, man makers, and a long list of reps to grind through.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles to loosen up your shoulders and hips.
AMRAP 20
20 min- 50m Ruck Bear Crawl
- 50m Ruck Crab Walk
- 10 Ruck Flutter Kicks (4-count)
- 20 Ruck Man Makers (8-count)
- 30 Ruck Mountain Climbers (4-count)
- 40 Ruck Lunges
- 50 Ruck Shoulder Taps
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your hips, shoulders, and calves.
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 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 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 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 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 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 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.