The Multiplier
Description
Three rounds of sit-ups, squats, and curls, a two-minute rest, then one giant round at triple the reps, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm curls to warm up.
3 Rounds For Time
- 16 Ruck Sit-ups
- 12 Ruck Squats (ruck on)
- 6 Ruck Curls
Rest
2 min- Rest 2 minutes before the final round.
1 Round For Time
- 48 Ruck Sit-ups
- 36 Ruck Squats (ruck on)
- 12 Ruck Curls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core, legs, and arms.
Movement Breakdown
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 Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
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.