No Rest for You
Description
Chad Malone's programming called for a rest day. RuckWOD's scaled version says otherwise: a 20-minute AMRAP of ruck curls, front lunges, twists, ground-to-overhead, and a bear crawl.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few arm swings and hip openers.
AMRAP 20
20 min- 20 Ruck Curls
- 20 Ruck Lunges (held in front)
- 20 Ruck Russian Twists
- 20 Ruck Ground-to-Overhead
- 50m Ruck Bear Crawl
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your arms and hips.
Movement Breakdown
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 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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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 Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.