Ten Quick Rounds
Description
Ten rounds for time of small doses: ruck push-ups, air squats, and lunges, quick reps that add up fast.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and lunges.
For Time
- 10 Rounds:
- 3 Ruck Push-ups
- 6 Ruck Squats
- 9 Ruck Lunges
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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 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.