Weakest Link
Description
Four separate 5-minute AMRAPs of step-ups, deadlifts, and push-ups with rest between, scored by your weakest round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and deadlifts to warm up.
4 Sets of AMRAP 5
- 20 Ruck Step-ups
- 20 Ruck Deadlifts
- 5 Push-ups (ruck on)
- Rest 2 minutes between sets.
- Repeat as many rounds and reps as possible within each 5-minute set.
- Score is your lowest set's rounds plus reps.
Cool Down
5 min- Easy walk, then stretch your legs, back, and shoulders.
Movement Breakdown
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.