Fast 400 Circuit
Description
A 45-minute AMRAP built around a fast 400m ruck run bookended by squats, push-ups, and lunges.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and lunges to loosen up.
AMRAP 45
45 min- 400m Fast Ruck Run
- 20 Squats
- 10 Ruck Push-ups
- 20 Lunges
- 10 Ruck Push-ups
- Repeat as many rounds as possible in 45 minutes.
Cool Down
5 min- Easy walk, then stretch your legs 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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.