Two Sets of Seven
Description
Two 7-minute AMRAPs of reverse lunges, burpees, and mountain climbers, with a short rest between, have fun with this one.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight reverse lunges.
AMRAP 7 (x2 rounds)
14 min- 10 Ruck Reverse Lunges
- 10 Ruck Burpees
- 10 Ruck Mountain Climbers (4-count)
- Repeat as many rounds as possible in 7 minutes.
- Rest 1:30 between rounds.
- Score is rounds and reps from your lowest-scoring round.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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 Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.