Five Ten Fifteen II
Description
A steady 20-minute AMRAP built around a simple rep scheme, ruck push-ups, mountain climbers, and squats, round after round.
Workout
Warm-up
5 min- 5-minute easy walk, then a few bodyweight squats and push-ups to warm up.
AMRAP 20
20 min- 5 Ruck Push-ups
- 10 Ruck Mountain Climbers (4-count)
- 15 Ruck Squats
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your chest and hips.
Movement Breakdown
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.