Split Fifty
Description
A 20-minute AMRAP that sandwiches two sets of fifty squats around ground-to-overhead reps and a round of ruck high pulls.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to warm up your legs.
AMRAP 20
20 min- 50 Ruck Squats
- 25 Ruck Ground-to-Overhead
- 50 Ruck Squats
- 25 Ruck High Pulls
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your quads and shoulders.
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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.