Fired Up
Description
A fast-moving 21-minute AMRAP of ruck high pulls, burpees over the ruck, and overhead lunges.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to open your hips.
AMRAP 21
21 min- 15 Ruck High Pulls
- 10 Burpees Over Ruck
- 5 Ruck Lunges (overhead)
- Repeat as many rounds as possible in 21 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.