Burpee Buffer
Description
Overhead presses, overhead squats, and ruck swings, each separated by a set of burpees over the ruck, good news and bad news in one workout.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees.
For Time
- 30 Ruck Overhead Press
- 15 Burpees Over Ruck
- 30 Ruck Overhead Squats
- 15 Burpees Over Ruck
- 30 Ruck Swings
- 15 Burpees Over Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.