Pull and Release
Description
A 20-minute AMRAP of sit-ups, ruck high pulls, and hand-release push-ups, simple movements, steady pace.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight squats.
AMRAP 20
20 min- 16 Ruck Sit-ups (ruck on chest, or overhead if you want the extra challenge).
- 12 Ruck High Pulls.
- 9 Hand-Release Push-ups.
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and hips.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.