Four Round Swing Set
Description
A midweek pick-me-up: four 5-minute AMRAPs of lunges, curls, and swings with a minute of rest between each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to get the blood flowing.
4 x AMRAP 5 (rest 1 min between each)
24 min- 20 Ruck Walking Lunges
- 20 Ruck Curls
- 20 Ruck Swings
- Rest 1 minute, then start the next 5-minute AMRAP.
- Score is rounds plus reps for each AMRAP.
Cool Down
5 min- Easy walk, then stretch your hips, forearms, and shoulders.
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 Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.