Curl and Flutter
Description
An 18-minute AMRAP cycling flutter kicks, strict presses, sit-ups, and ruck curls.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight sit-ups to loosen up.
AMRAP 18
18 min- 20 Ruck Flutter Kicks (4-count)
- 10 Ruck Overhead Press
- 20 Ruck Sit-ups
- 10 Ruck Curls
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and lower back.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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 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.
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.