Run and Build
Description
A 20-minute AMRAP pairing a 200-meter ruck run with 8-count body builders and squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to get moving.
AMRAP 20
20 min- 200m Ruck Run
- 10 8-Count Body Builders
- 10 Ruck Squats
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.
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.