Twist and Press
Description
A 15-minute AMRAP of Russian twists, ruck swings, overhead presses, and overhead walking lunges.
Workout
Warm-up
5 min- 5-minute easy walk plus a few torso twists and arm circles to warm up.
AMRAP 15
15 min- 20 Ruck Russian Twists
- 20 Ruck Swings
- 20 Ruck Overhead Press
- 20 Ruck Lunges (Overhead)
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your core, shoulders, and hips.
Movement Breakdown
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.
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 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 Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.