Crawl Circuit
Description
A 20-minute AMRAP mixing burpee step-ups, bent-over rows, and overhead squats with two short crawls.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
AMRAP 20
20 min- 20 Ruck Burpee to Step-ups.
- 20 Ruck Bent-Over Rows.
- 20 Ruck Overhead Squats.
- 50m Ruck Bear Crawl.
- 50m Ruck Crab Walk.
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and hamstrings.
Movement Breakdown
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
Ruck Bent-Over Rows
- Hinge at the hips with a flat back, holding the ruck with both hands hanging below your chest.
- Pull the ruck up to your ribs, squeezing your shoulder blades together.
- Lower it back down under control and repeat.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
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 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.