Eighteen All Around
Description
An 18-minute AMRAP mixing ruck swings, shoulder taps, shoulder-to-shoulder presses, and sit-ups.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few shoulder rolls and bodyweight sit-ups.
AMRAP 18
18 min- 18 Ruck Swings
- 18 Ruck Shoulder Taps
- 18 Ruck Shoulder-to-Shoulder Press
- 18 Ruck Sit-ups
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
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.