Four Minute Round
Description
Four rounds on a 4-minute running clock, mountain climbers, overhead squats, and step-ups, then whatever flutter kicks you can squeeze out of what's left.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and mountain climbers to warm up.
4 Rounds
20 min- Each round, on a 4-minute running clock:
- 20 Ruck Mountain Climbers (4-count)
- 5 Ruck Overhead Squats
- 15 Ruck Step-ups
- In the time remaining, max Ruck Flutter Kicks (4-count)
- Rest 1:30 between rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 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.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.