Seventeen and Running
Description
A 17-minute AMRAP of air squats, burpees, and two ruck runs bookending the round, happy Monday, time to get to work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats.
AMRAP 17
17 min- 50 Ruck Squats (air squats)
- 200m Ruck Run
- 25 Ruck Burpees
- 200m Ruck Run
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and legs.
Movement Breakdown
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 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.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.