Core and Carry
Description
A 15-minute AMRAP of sit-ups, Russian twists, ruck swings, and a fast 200m carry to close each round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight sit-ups to warm up your core.
AMRAP 15
15 min- 5 Sit-ups (ruck on chest)
- 10 Ruck Russian Twists
- 15 Ruck Swings
- 200m Fast Ruck (carry, don't wear)
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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 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.