Step-Up Stack
Description
A relaxed 15-minute AMRAP mixing burpee step-ups, lunges, overhead presses, and ruck curls.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats.
AMRAP 15
15 min- 10 Ruck Burpee Step-ups
- 10 Ruck Lunges
- 10 Ruck Overhead Press
- 10 Ruck Curls
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.