The Century Set
Description
Five movements, 100 reps each, squats, shoulder taps, sit-ups, mountain climbers, and overhead presses.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles.
For Time
- 100 Ruck Squats.
- 100 Ruck Shoulder Taps.
- 100 Ruck Sit-ups (ruck on chest).
- 100 Ruck Mountain Climbers (4-count).
- 100 Ruck Overhead Presses.
- Break up the reps however you need to. Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
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 Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
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.