I am calling this workout “Run On” because if you looked at my white board the workout ran on, and because if you do it, you will get your run on. Alas, the last sentence was also a run on. Bad jokes aside, please listen to your body this workout will beat up those in the best shape. Do it as a team (some did) or by yourself (others did). We used a ruck for this 60 minute beast for all movements unless noted.

60 Minute AMRAP

  1. 20 Squats
  2. 20 Lunges
  3. 20 Pushups
  4. 400m Run – No Ruck
  5. 20 4 Count Flutter Kicks
  6. 20 Thrusters
  7. 20 Ruck Curls
  8. 400m Run – No Ruck
  9. 20 Pushups
  10. 20 4 Count Flutter Kicks
  11. 20 Front Rack Squats
  12. 400m Run – No Ruck
  13. 20 Push Press
  14. 20 Burpee Man Makers – Use ruck for weight
  15. 20 Situps – No Ruck
  16. 400m Run – No Ruck
  17. 20 Pushups
  18. 20 Lunges
  19. 20 Over Head Squat
  20. 400m Run – No Ruck
  21. 1 min Plank Hold
  22. 1 min Ruck Over Head Hold
  23. 1 min Leg Raise Hold – Feet 6″ off of ground. Ruck over chest
  24. 400m Run – No Ruck

Teams finished two rounds. Individuals made it through #19 on the second round. Again, please listen to your body. Rest when needed and drink water.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: