Sunday Session
Description
A 20-minute AMRAP mixing overhead presses, ruck deadlifts, ruck swings, and a bear crawl, a 20-minute Sunday WOD for all the weirdos out there.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
AMRAP 20
20 min- 15 Ruck Overhead Presses
- 15 Ruck Deadlifts
- 20 Ruck Swings
- 20 Ruck Overhead Presses
- 50m Ruck Bear Crawl
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and hips.
Movement Breakdown
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 Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.