Burpee Box AMRAP
Description
A 20-minute AMRAP pairing a short ruck run with burpee box step-ups, ruck on the whole time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups to warm up your knees.
AMRAP 20
20 min- 100m Ruck Run
- 20 Burpee Box Step-ups
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your legs and hips.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Burpee Box Step-up
- Start standing in front of a sturdy box or bench with the ruck on your back.
- Drop into a burpee: hands down, feet back to a plank, chest to the ground, then back up.
- From standing, step up onto the box with one foot then the other.
- Step back down and repeat, alternating your lead foot.