Bear Crawl Grind
Description
A long 45-minute AMRAP built around bear crawl ruck drags, ground-to-overhead reps, and a paused overhead squat, no easy rounds in this one.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight bear crawls to prep your shoulders and core.
AMRAP 45
45 min- 50m Bear Crawl Ruck Drag
- 10 Push-ups (no ruck)
- 50m Bear Crawl Ruck Drag
- 20 Ruck Ground-to-Overhead
- 10 Ruck Overhead Squats, pause 4 seconds in the bottom of each rep
- 20 Ruck Shoulder Taps
- 10 Ruck Reverse Lunges
- Repeat as many rounds as possible in 45 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
Ruck Bear Crawl Drag
- Set the ruck on the ground and get into a bear crawl position behind it.
- Reach forward and drag the ruck a short distance, then crawl your hands and feet up to it.
- Repeat the drag-and-crawl pattern for the marked distance, keeping your hips low and core braced.
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.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
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.
Ruck Reverse Lunges
- Stand tall with the ruck on your back, feet hip-width apart.
- Step one foot backward and lower until both knees are bent near 90 degrees.
- Push through your front heel to return to standing, then repeat on the other leg.