Pull, Press, Climb
Description
A straightforward 21-minute AMRAP of ruck high pulls, thrusters, and mountain climbers, back to work on a Monday.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings and bodyweight squats.
AMRAP 21
21 min- 21 Ruck High Pulls
- 21 Ruck Thrusters
- 21 Ruck Mountain Climbers
- Repeat as many rounds as possible in 21 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.