Press and Carry
Description
An ascending AMRAP of strict presses, ruck swings, and a loaded carry, adding 4 reps to the press and swings each round.
Workout
Warm-up
5 min- 5-minute easy walk plus some shoulder mobility and a few easy swings.
AMRAP 18
18 min- 8 Ruck Overhead Press
- 8 Ruck Swings
- 100m Ruck Carry (carried, not worn)
- Increase the reps of the press and swings by 4 each round.
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and forearms.
Movement Breakdown
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.
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 Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.