Crawl and Squat
Description
A 16-minute AMRAP of bear crawls, push-ups, and squats, all with the ruck on.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and a short bear crawl to warm up.
AMRAP 16
16 min- 50m Ruck Bear Crawl
- 4 Ruck Push-ups (ruck on)
- 20 Ruck Squats (ruck on)
- Repeat as many rounds as possible in 16 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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 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 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.