Three Sprints
Description
Three separate 7-minute AMRAPs, each a fast 200m ruck run paired with a different accessory movement, 2 minutes rest between each.
Workout
Warm-up
5 min- 5-minute easy walk to get moving before the first fast ruck.
AMRAP 7 #1
7 min- 200m Fast Ruck Run
- 10 Ruck High Pulls
- Repeat as many rounds as possible in 7 minutes.
Rest
2 min- Rest 2 minutes.
AMRAP 7 #2
7 min- 200m Fast Ruck Run
- 10 Ruck Overhead Presses
- Repeat as many rounds as possible in 7 minutes.
Rest
2 min- Rest 2 minutes.
AMRAP 7 #3
7 min- 200m Fast Ruck Run
- 10 Ruck Russian Twists
- Repeat as many rounds as possible in 7 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders 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 High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.