The Mirror Set
Description
A palindrome workout, bodybuilders and step-ups bookending a stretch of ruck pull-throughs in the middle.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow step-ups and bodyweight squats to loosen up.
For Time
- 10 Ruck Burpees (8-count)
- 40 Ruck Step-ups
- 20 Ruck Swings (pull-throughs)
- 40 Ruck Step-ups
- 10 Ruck Burpees (8-count)
- Complete as fast as possible.
Cool Down
5 min- Walk it out for a few minutes and stretch your hips and shoulders.
Movement Breakdown
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.