Carry and Core
Description
Five rounds pairing overhead flutter kicks and sit-ups with a 200m farmer carry to finish each round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few flutter kicks to warm up your core.
5 Rounds
- 40 Ruck Flutter Kicks (4-count, ruck held overhead)
- 10 Ruck Sit-ups (ruck on chest)
- 200m Ruck Farmer Carry
Cool Down
5 min- Easy walk, then stretch your shoulders, grip, and core.
Movement Breakdown
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 Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.