Crawl and Swing
Description
A 20-minute AMRAP that opens each round with a bear crawl before moving into high pulls, swings, and sit-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a short practice bear crawl to warm up.
AMRAP 20
20 min- Bear Crawl 50m
- 10 Ruck High Pulls
- 10 Ruck Swings
- 10 Ruck Sit-ups
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
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 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 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.