Two Times Eight
Description
Two separate 8-minute AMRAPs of hops over the ruck, high pulls, and overhead presses, with a minute of rest between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice hops and shoulder rolls.
AMRAP 8 (x2, 1 min rest between)
- 30 Ruck Jump-Overs
- 20 Ruck High Pulls
- 10 Ruck Overhead Presses
- Rest 1 minute, then repeat the 8-minute AMRAP once more.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Jump-overs
- Stand beside the ruck on the ground.
- Bend your knees and jump laterally over the ruck to the other side.
- Land softly on both feet, then immediately jump back over.
- Keep the reps quick and continuous.
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.