Lunge Triplet Run
Description
A 17-minute AMRAP of a lunge-lunge-squat triplet, shoulder taps, and a fast 200m ruck, built to keep your heart rate up.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats.
AMRAP 17
17 min- 10 Lunge-Lunge-Air Squat (Ruck)
- 20 Ruck Shoulder Taps
- 200m Fast Ruck Run
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and legs.
Movement Breakdown
Lunge-Lunge-Air Squat
- Wear the ruck on your back.
- Step into a lunge with one leg, return to standing.
- Step into a lunge with the other leg, return to standing.
- Finish the triplet with one bodyweight air squat, then repeat.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.