Swing and Step
Description
A 17-minute AMRAP of ruck swings, walking lunges, and step-ups, simple movements, steady pace.
Workout
Warm-up
5 min- 5-minute easy walk plus a few walking lunges and step-ups to warm up.
AMRAP 17
17 min- 25 Ruck Swings
- 50 Ruck Lunges
- 25 Ruck Step-ups
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and quads.
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 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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.