Four by Four
Description
Four separate 4-minute AMRAPs of lunges, overhead presses, and high pulls, with a minute of rest between each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and shoulder rolls.
4 Rounds of AMRAP 4 (1 min rest between)
- 6 Ruck Lunges (ruck at chest)
- 8 Ruck Overhead Presses
- 10 Ruck High Pulls
- Rest 1 minute, then repeat for a total of 4 rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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 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.