Thirty Minute Ruck Grind
Description
A 30-minute AMRAP of fast ruck running mixed with flutter kicks, bodybuilders, and Russian twists.
Workout
Warm-up
5 min- 5-minute easy walk to get moving before the fast ruck segments.
AMRAP 30
30 min- 400m Fast Ruck Run
- 25 Ruck Flutter Kicks (4-count)
- 15 Ruck Bodybuilders (8-count)
- 25 Ruck Russian Twists
- Repeat as many rounds as possible in 30 minutes.
Cool Down
5 min- Easy walk, then stretch your legs and core.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
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.
Ruck Bodybuilders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands down, and jump your feet back to a plank.
- Perform a push-up, then jump your feet back up to your hands.
- Stand and finish with a jump, arms overhead, before starting the next rep.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.