Bodybuilder Mix
Description
A 20-minute AMRAP pairing bodybuilders and deadlifts with high pulls and mountain climbers.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
AMRAP 20
20 min- 10 Ruck 8-Count Bodybuilders
- 15 Ruck Deadlifts
- 20 Ruck High Pulls
- 25 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck 8-Count Bodybuilder
- Start standing with the ruck on your back.
- Squat down and place your hands on the ground.
- Kick your feet back into a plank position.
- Perform a push-up.
- Kick your feet back in toward your hands.
- Jump straight up, reaching overhead to finish the rep.
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
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.