Catch Your Breath II
Description
A 20-minute AMRAP of push-ups, thrusters, sit-ups, and a short ruck run, catch your breath on the sit-ups because the rest of it moves fast.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight squats.
AMRAP 20
20 min- 5 Ruck Push-ups (ruck on)
- 10 Ruck Thrusters
- 15 Ruck Sit-ups
- 100m Ruck Run
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and hips.
Movement Breakdown
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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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 Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.