Double Seven
Description
Two 7-minute AMRAPs of deadlifts, burpees over the ruck, and mountain climbers, with 2 minutes of rest in between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice deadlifts and burpees to warm up.
AMRAP 7
7 min- 10 Ruck Deadlifts
- 7 Burpees Over Ruck
- 10 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 7 minutes.
Rest
2 min- Rest 2 minutes.
AMRAP 7
7 min- 10 Ruck Deadlifts
- 7 Burpees Over Ruck
- 10 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 7 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and hamstrings.
Movement Breakdown
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.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
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.