Fast Transitions
Description
A 14-minute AMRAP of deadlifts, swings, twists, and flutter kicks, fast reps, fast transitions.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight deadlifts to prep your hips and hamstrings.
AMRAP 14
14 min- 10 Ruck Deadlifts
- 10 Ruck Swings
- 10 Ruck Russian Twists
- 10 Ruck Flutter Kicks (4-count)
- Repeat as many rounds as possible in 14 minutes.
Cool Down
5 min- Easy walk, then stretch your hamstrings and lower back.
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.
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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.