The Long AMRAP
Description
A full 30-minute AMRAP cycling lunges, sit-ups, swings, twists, and mountain climbers, five movements and no shortage of time to grind through them.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and twists to warm up.
AMRAP 30
30 min- 30 Ruck Lunges
- 20 Ruck Sit-ups
- 10 Ruck Swings
- 20 Ruck Russian Twists
- 30 4-count Ruck Mountain Climbers
- Repeat as many rounds as possible in 30 minutes.
Cool Down
5 min- Easy walk, then stretch your hips, core, and shoulders.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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 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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.