Climbing Twenty-Three
Description
Just add 3 more reps: a 23-minute AMRAP that climbs by 3 reps each round across high pulls, swings, shoulder taps, and a 6-inch hold.
Workout
Warm-up
5 min- 5-minute easy walk plus a few ruck swings and shoulder taps to warm up.
AMRAP 23
23 min- 3 Ruck High Pulls
- 3 Ruck Swings
- 3 Ruck Shoulder Taps
- 30 seconds of Ruck 6-Inch Hold
- Add 3 reps to each movement every round (6, then 9, then 12...).
- Repeat as many rounds as possible in 23 minutes.
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and lower back.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
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 Six-Inch Hold
- Lie on your back holding the ruck against your chest or resting on your lower shins.
- Lift your legs a few inches off the ground and hold them steady.
- Keep your lower back pressed into the ground for the called time.