Century Chipper
Description
100 reps each of flutter kicks, Russian twists, overhead presses, ruck curls, and burpees over the ruck, partitioned however you want.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight squats.
For Time
- 100 Ruck Flutter Kicks (4-count)
- 100 Ruck Russian Twists
- 100 Ruck Overhead Presses
- 100 Ruck Curls
- 100 Burpees Over Ruck
- Reps and movements may be partitioned however you want.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, core, and arms.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
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.