The Perfect Ten
Description
Ten rounds of mountain climbers, ruck swings, and bodyweight sit-ups, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few mountain climbers to get moving.
10 Rounds For Time
- 25 Ruck Mountain Climbers (4-count)
- 8 Ruck Swings
- 12 Sit-ups (no ruck)
- Complete as fast as possible.
Cool Down
5 min- Walk it out, then stretch your hips and core.
Movement Breakdown
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.
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.
Sit-ups (No Ruck)
- Lie on your back with knees bent, feet flat, hands lightly behind your head or crossed at your chest.
- Curl up to a full sit-up without any added weight.
- Lower back down with control and repeat.