Lost Time
Description
A four-movement chipper making up for the week off, walking lunges, push-ups, ruck swings, and 8-count body builders, straight through for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few walking lunges to loosen your hips.
For Time
- 50 Ruck Walking Lunges
- 40 Ruck Push-ups
- 30 Ruck Swings
- 20 Ruck Body Builders (8-Count)
- Complete as fast as possible.
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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.