The Curl Circuit
Description
A 21-minute AMRAP of ruck curls, thrusters, and a 200-meter ruck, simple and steady.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm curls without the ruck to warm up.
AMRAP 21
21 min- 7 Ruck Curls
- 14 Ruck Thrusters
- Ruck Run 200m
- Repeat as many rounds as possible in 21 minutes.
Cool Down
5 min- Easy walk, then stretch your arms and shoulders.
Movement Breakdown
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.