Triple Seventeen
Description
An AMRAP built entirely around the number 17, deadlifts, cleans, and push-press, all at 17 reps each.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice deadlifts without the ruck.
AMRAP 17
17 min- 17 Ruck Deadlifts
- 17 Ruck Cleans
- 17 Ruck Push-Press
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Cleans
- Start with the ruck on the ground in front of you.
- Explosively pull the ruck up and receive it at shoulder height, elbows forward.
- Stand fully upright to finish the rep.
- Lower the ruck back to the ground 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.