Rest and Repeat AMRAP
Description
Three separate 8-minute AMRAPs of push-ups, squats, and walking lunges, with a minute of rest between each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and lunges.
AMRAP 8 (3 times)
24 min- 10 Ruck Push-ups
- 15 Ruck Squats
- 20 Ruck Walking Lunges
- Rest 1 minute between each 8-minute AMRAP.
- Repeat for 3 total rounds.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
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.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Walking Lunges
- Wear the ruck on your back and stand tall.
- Step forward into a lunge, lowering your back knee toward the ground.
- Push through your front heel to step through into the next lunge, alternating legs as you travel forward.