Curl and Climb
Description
A 15-minute AMRAP of burpee step-ups, lunges, presses, and curls, a friendly enough mix that still adds up.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and arm swings.
AMRAP 15
15 min- 10 Burpee Step-ups
- 10 Ruck Lunges
- 10 Ruck Overhead Press
- 10 Ruck Curls
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Burpee Step-ups
- Perform a standard burpee, ruck on your back, chest to the ground and back up.
- From standing, immediately step up onto a box or bench.
- Step back down under control before dropping into the next burpee.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.