Double Run
Description
A 15-minute AMRAP sandwiching ground-to-overhead reps and flutter kicks between two short runs.
Workout
Warm-up
5 min- 5-minute easy walk to get the legs ready before the running starts.
AMRAP 15
15 min- 200m Ruck Run
- 12 Ruck Ground-to-Overhead
- 200m Ruck Run
- 12 Ruck Flutter Kicks (4-count)
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
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.