Round of Sixteen
Description
A 16-minute AMRAP of Russian twists, push-ups, flutter kicks, and ruck curls, sixteen reps each, round after round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups to loosen up.
AMRAP 16
16 min- 16 Ruck Russian Twists
- 16 Push-ups (ruck optional)
- 16 Ruck Flutter Kicks (4-count)
- 16 Ruck Curls
- Repeat as many rounds as possible in 16 minutes.
Cool Down
5 min- Easy walk, then stretch your core and forearms.
Movement Breakdown
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.