Three by Three
Description
Three 3-minute max-effort AMRAPs, burpees, flutter kicks, then ruck swings, separated by 3 minutes of rest each time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice burpees to get moving.
AMRAP 3: Max Burpees
3 min- Max-effort Ruck Burpees for 3 minutes.
Rest
3 min- Rest 3 minutes.
AMRAP 3: Max Flutter Kicks
3 min- Max-effort Ruck Flutter Kicks (4-count) for 3 minutes.
Rest
3 min- Rest 3 minutes.
AMRAP 3: Max Ruck Swings
3 min- Max-effort Ruck Swings for 3 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
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 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.