RUCKLYMPICS : WEEK 7

Our Rucklympics workout for week 7 is a quick 15-minute AMRAP and a 7 minute Ab Finisher for 22 total minutes. Variations of this four-exercise workout have been around forever and are a great opportunity to go at your own pace. This particular workout is one of my favorites! Because it's a multi-joint grouping, no warm-up is necessary today. This can be done as a bodyweight workout, or you can add weight for more resistance. 

Examples of adding weight:

  • Ruck or Sandbag Squats
  • Ruck or Plate-on-back Push-Ups
  • Sit-Ups with Ruck on front, or ruck raise at the top of the sit-up

OPTIONAL: When you're finished, head out on a 2 mile ruck to keep the good feelings going and extend your working time.

WHAT EXERCISES DO I NEED TO KNOW?

FLUTTER KICKS Begin by laying on your back, thumbs and forefingers together in a diamond shape underneath your low-back (think tail bone or just above) if needed for low-back support. (You can also have your arms next to your sides.) Lift your head and shoulder blades off the ground, and lift your feet 6"-9" off the ground. Flutter your feet like a swimmer. You may do single count or 4-count (1,2,3,1, 1,2,3,2, etc.).

PLANK JACKS In high plank (hands) position, jump your feet open and closed, like a jumping jack.

WORKOUT x 15 Min AMRAP

  • 20 x Squats
  • 15 x Push-Ups
  • 10 x Sit-Ups
  • 5 x Burpees

THE FINISHER x 7 Min AMRAP

Set your timer and bang out these ab exercises as your finisher today:

  • 40 x Flutter Kicks (single count, or 4-count, depending on your needs)
  • 30 x Plank Jacks
  • 20 x Russian Twists


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