The Three-Minute Break
Description
A 21-minute AMRAP of step-ups and ruck thrusters, interrupted every 3 minutes by a round of flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups and shoulder rolls to warm up.
AMRAP 21
21 min- 21 Ruck Step-ups
- 21 Ruck Thrusters
- Every 3:00 (starting at 3, 2, 1, go), stop and perform 21 Ruck Flutter Kicks (4-count).
- Repeat as many rounds as possible in 21 minutes.
Cool Down
5 min- Easy walk, then stretch your quads, shoulders, and lower back.
Movement Breakdown
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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.