Ten Round Push
Description
Ten short 2-minute AMRAP sets of ruck push-ups and squats, with a full minute of rest between each one.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups and squats.
10 Rounds: 2-min AMRAP / 1-min Rest
30 min- 3 Ruck Push-ups
- 3 Air Squats with Ruck On
- Repeat the couplet as many times as possible in the 2-minute window.
- Rest 1 minute, then repeat for a total of 10 rounds.
Cool Down
5 min- Easy walk and a light stretch through your shoulders and legs.
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.