Fifteens
Description
An 18-minute AMRAP of swings, step-ups, and twists, 15 reps each, keep moving.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and twists to warm up.
AMRAP 18
18 min- 15 Ruck Swings
- 15 Ruck Step-ups (holding ruck)
- 15 Ruck Russian Twists
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your hips.
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 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.
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.