One Arm at a Time
Description
A 14-minute AMRAP of single-arm ruck presses and overhead lunges, one side, then the other, no dominant arm gets off easy.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight lunges to prep both shoulders.
AMRAP 14
14 min- 10 Single-Arm Ruck Press (left)
- 10 Single-Arm Ruck Overhead Lunge (left)
- 10 Single-Arm Ruck Press (right)
- 10 Single-Arm Ruck Overhead Lunge (right)
- Repeat as many rounds as possible in 14 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch both shoulders evenly.
Movement Breakdown
Single-Arm Ruck Press
- Hold the ruck by its top handle in one hand at shoulder height.
- Dip your knees slightly, then drive the ruck straight overhead until your arm is locked out.
- Lower back to shoulder height with control and repeat, switching arms as prescribed.
Single-Arm Ruck Overhead Lunge
- Hold the ruck overhead in one hand, arm fully locked out.
- Step forward into a lunge, lowering until both knees are bent near 90 degrees.
- Push through your front heel to return to standing, keeping the ruck stacked overhead throughout.
- Repeat, switching arms as prescribed.