Fast Ruck Circuit
Description
A 25-minute AMRAP mixing a fast 400m ruck run with lunges, flutter kicks, and step-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats to loosen up.
AMRAP 25
25 min- 400m Fast Ruck Run
- 14 Ruck Alternating Lunges
- 20 Ruck Flutter Kicks (4-count)
- 18 Ruck Step-ups
- Repeat as many rounds as possible in 25 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your legs and hips.
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 Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.