Flutter and Pull
Description
A 17-minute AMRAP of ruck high pulls, overhead sit-ups, hand-release push-ups, and a big set of flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and light core activation.
AMRAP 17
17 min- 20 Ruck High Pulls.
- 15 Ruck Sit-ups, ruck held overhead.
- 10 Hand-Release Push-ups.
- 45 Ruck Flutter Kicks (4-count).
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your hips and shoulders.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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 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.