Four by Five
Description
Four separate 5-minute AMRAPs of deadlifts, shoulder taps, overhead presses, and Russian twists, with a 2-minute rest between each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
AMRAP 5 (x4 rounds, rest 2 min between)
20 min- 10 Ruck Deadlifts
- 20 Ruck Shoulder Taps
- 10 Ruck Overhead Presses
- 10 Ruck Russian Twists
- Rest 2 minutes, then repeat for a total of 4 rounds.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.