Four Then Ten
Description
A 4-minute max-effort lunge set feeds straight into a 10-minute AMRAP of ground-to-overhead, thrusters, and overhead squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to open up your hips.
1. Max Effort
4 min- 4-minute running clock: Max Ruck Lunges (walking).
2. AMRAP 10
10 min- Immediately into an AMRAP 10:
- 15 Ruck Ground-to-Overhead
- 10 Ruck Thrusters
- 5 Ruck Overhead Squats
- Repeat as many rounds as possible in 10 minutes.
Cool Down
5 min- Easy walk, then stretch your hips 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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.