The Get-Up
Description
A 20-minute AMRAP mixing a short ruck run with sit-ups, overhead lunges, and ruck get-ups, simple movements, no easy rounds.
Workout
Warm-up
5 min- 5-minute easy walk, loosening up your hips and shoulders before loading the ruck.
AMRAP 20
20 min- Ruck Run 100m
- 30 Ruck Sit-ups
- 20 Ruck Lunges (overhead)
- 3 Ruck Get-ups
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Set the ruck down and walk it out for a few minutes, then stretch your hips and shoulders.
Movement Breakdown
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.
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 Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Get-ups
- Lie on your back with the ruck held against your chest with both hands.
- Roll to one side and press yourself up through your hand and knee.
- Stand up fully, keeping the ruck locked to your chest the whole way up.
- Reverse the movement with control back to the ground and repeat.