All Gas, No Brakes
Description
A fast 21-15-9 of ruck thrusters and burpees over the ruck, all gas, no brakes.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and burpee step-backs to get moving.
For Time
- 21-15-9 reps of: Ruck Thrusters, Burpee Over Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.