Crawl and Crab
Description
A 20-minute EMOM rotating bear crawls, crab walks, and squats with the ruck on your back and then your front.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bear crawls and bodyweight squats to warm up.
EMOM 20 (5 rounds of 4 minutes)
20 min- Minute 1: Ruck Bear Crawl
- Minute 2: Ruck Squats (ruck on back)
- Minute 3: Ruck Crab Walk
- Minute 4: Ruck Squats (ruck on front)
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and wrists.
Movement Breakdown
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Crab Walk
- Sit on the ground with the ruck resting on your stomach or hips, hands and feet planted behind and in front of you.
- Lift your hips off the ground into a crab position, weight balanced on your hands and feet.
- Move forward, keeping your hips up and the ruck steady on your front the whole way.