Simple Yet Effective
Description
100 ruck sit-ups and 100 push-ups for time, partitioned however you like.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight sit-ups and push-ups to warm up.
For Time
- 100 Ruck Sit-ups
- 100 Ruck Push-ups
- Partition the reps however you like.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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.