Bear Crawl Bookends
Description
A bear-crawl-bookended chipper for time: push-ups, mountain climbers, and man-makers, each set framed by 25 meters of crawling.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow bear crawls to warm up your shoulders and hips.
For Time
- 25m Ruck Bear Crawl
- 25 Ruck Push-ups
- 25m Ruck Bear Crawl
- 25 Ruck Mountain Climbers (4-count)
- 25m Ruck Bear Crawl
- 25 Ruck Man-Makers (8-count)
- 25m Ruck Bear Crawl
- 25 Ruck Mountain Climbers (4-count)
- 25m Ruck Bear Crawl
- 25 Ruck Push-ups
- 25m Ruck Bear Crawl
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and knees.
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 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 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 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.