Swing and Crawl
Description
An 18-minute EMOM alternating ruck swings on the odd minutes with max-distance bear crawls on the even minutes.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice ruck swings to prep your hips.
EMOM 18 (9 rounds of 2 minutes)
18 min- Minute 1: 20 Ruck Swings
- Minute 2: Max Distance Ruck Bear Crawl
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
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.