A Bit of Everything
Description
A long chipper stringing together burpees, sit-ups, mountain climbers, Russian twists, and push-ups, each separated by a 25-meter ruck bear crawl.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles to get moving.
For Time
- 25 Ruck Burpees
- 25m Ruck Bear Crawl
- 25 Ruck Thrusters
- 25m Ruck Bear Crawl
- 25 Ruck Sit-ups
- 25m Ruck Bear Crawl
- 25 Ruck Mountain Climbers
- 25m Ruck Bear Crawl
- 25 Ruck Russian Twists
- 25m Ruck Bear Crawl
- 25 Ruck Push-ups
- 25m Ruck Bear Crawl
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and core.
Movement Breakdown
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.