Week 4 of Rucklympics! Keep it up teams! We are so excited to see everyone's efforts every week.

This week, we have a longer workout than we've had in previous weeks, but at 20-minutes, it should still be easy to bang out with a limited time schedule.


  • Timer
  • Ruck with weight of your choice
  • Dumbbells (optional)


RENEGADE ROWS You can use dumbbells for this movement or bodyweight. Begin in plank position with dumbbells in hand. Brace your body and core as you row the dumbbell up, elbow to the ceiling and hand parallel to your chest. Lower it back to the ground and perform on the opposite arm. Make sure your hips do not twist or lower. If your hips are not stable, perform this movement with knees on the ground and dropped hips. If holding your bodyweight on dumbbells is hard on your wrists, you may either do bodyweight only, or leave your dumbbells to the insides of your wrists and pick up the dumbbell only to row.

HAND-RELEASE PUSH-UPS MOD: perform using your knees to stabilize To perform this exercise, begin in push-up position. On the descent, bring your full body to the ground and lift your hands off the floor 2-4”. (Lifting your feet is not necessary.) Place your hands back down on the ground, brace your core, lift your quads and push yourself up.

BUTTERFLY SIT-UPS MOD: Use Ab Mat, Standard Sit-Ups, or Assisted Sit-Ups Begin by sitting on your bottom, knees bent and feet together in a butterfly position. Send your upper body to the floor, minding the back of your head and neck, but with force. Using all of your abdominal muscles, especially lower abs, bring yourself back up to seated.

SUPERMANS Laying on your stomach, bring your arms to a "Y" position. To begin the rep, lift your upper body off the ground, arms in Y formation, as you lift your legs and feet up, like you're Superman. Be sure to squeeze your glutes to protect your low back. 


20 Min EMOM (4 Rounds)

  • 10 x Renegade Rows
  • 10 x Ruck Squats
  • 10 x Hand-Release Push-Ups
  • 10 x Butterfly Sit Ups
  • 10 x Superman’s


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