Double Sevens
Description
Two 7-minute AMRAPs of reverse lunges, burpees, and mountain climbers, with a short rest between sets.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to warm up your legs.
2 Sets (rest 1:30 between sets)
- 1 Set = AMRAP 7:
- 10 Ruck Reverse Lunges
- 10 Ruck Burpees
- 10 Ruck Mountain Climbers (4-count)
- Score is your lowest rounds + reps of the two sets.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Reverse Lunges
- Stand tall with the ruck on your back, feet hip-width apart.
- Step one foot backward and lower until both knees are bent near 90 degrees.
- Push through your front heel to return to standing, then repeat on the other leg.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
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.