Burpee Intervals
Description
Six rounds of burpees over the ruck and shoulder-to-overhead reps on a 2:30 clock, resting with whatever's left.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice burpees and shoulder rolls.
Every 2:30 x 6
- 15 Burpees Over Ruck
- 20 Ruck Overhead Press (shoulder to overhead)
- Rest with whatever time remains in the 2:30.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 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.