Five Cycles
Description
Five 3-minute max-rounds cycles of ruck swings, overhead squats, and burpees over the ruck, with a minute of rest between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
AMRAP 3 (5 Cycles)
20 min- Max Rounds in 3 minutes:
- 3 Ruck Swings
- 6 Ruck Overhead Squats
- 3 Burpees Over Ruck
- Rest 1 minute, then repeat for a total of 5 cycles.
- Score is total rounds plus reps across all cycles.
Cool Down
5 min- Easy walk, then stretch your shoulders and 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 Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
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.