The Eighteen
Description
An 18-minute AMRAP mixing ruck swings, sit-ups, overhead presses, and a short run, simple and repeatable.
Workout
Warm-up
5 min- 5-minute easy walk to get loose before loading the ruck.
AMRAP 18
18 min- 15 Ruck Swings
- 15 Ruck Sit-ups
- 15 Ruck Overhead Press
- 100m Ruck Run
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
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 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 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.
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.