Burpee Box Steps
Description
3 rounds for time of a fast 400m ruck and a set of burpee box step-ups, a movement worth loving.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups without the ruck to warm up your knees.
3 Rounds For Time
- 400m Fast Ruck Run
- 20 Ruck Burpee Box Step-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves, quads, 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.