Man Maker Miles
Description
A 20-minute AMRAP pairing a short run with man makers, ruck swings, and overhead presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight man makers to prep for the movement.
AMRAP 20
20 min- 200m Ruck Run
- 5 8-count Ruck Man Makers
- 10 Ruck Swings
- 5 Ruck Overhead Press
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hamstrings.
Movement Breakdown
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.
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
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.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.