Thirty-Five Minute Mix
Description
A long 35-minute AMRAP cycling push-ups, shoulder taps, mountain climbers, thrusters, and lunges.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles.
AMRAP 35
35 min- 5 Ruck Push-ups (ruck on)
- 10 Ruck Shoulder Taps
- 15 Ruck Mountain Climbers (4-count)
- 20 Ruck Thrusters
- 25 Ruck Lunges (overhead)
- Repeat as many rounds as possible in 35 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
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 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 Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.