Three More Reps
Description
A 23-minute ascending AMRAP adding 3 reps each round to high pulls, swings, and shoulder taps, plus a static 6-inch hold, just add 3 more reps, how many minutes before it gets miserable?
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and light core activation.
AMRAP 23
23 min- 3 Ruck High Pulls
- 3 Ruck Swings
- 3 Ruck Shoulder Taps
- 30-second Ruck 6-Inch Hold
- Increase the rep count by 3 each round.
- Repeat as many rounds as possible in 23 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
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.
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 6-Inch Hold
- Lie on your back with the ruck held at your chest and legs straight.
- Raise both feet about 6 inches off the ground.
- Hold that position, keeping your lower back pressed into the ground.
- Breathe steadily for the called time.