Deadlift Rounds
Description
A 20-minute AMRAP mixing bodybuilders, ruck deadlifts, high pulls, and mountain climbers into one steady cycle.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight deadlifts and mountain climbers.
AMRAP 20
20 min- 10 8-Count Ruck Bodybuilders
- 15 Ruck Deadlifts
- 20 Ruck High Pulls
- 25 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
8-Count Ruck Bodybuilder
- Start standing with the ruck on your back.
- Squat down, place your hands on the ground, and jump your feet back to a plank (count 1-2).
- Perform a push-up (count 3-4).
- Jump your feet out wide, then back together (count 5-6).
- Jump your feet back to your hands and jump up to standing with a small hop (count 7-8).
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.