Century Press
Description
100 ruck push presses for time from Chad Malone's program, with 3 burpees dropped in every 90 seconds.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few light presses without the ruck.
For Time
- 100 Ruck Push Presses
- Every 90 seconds, stop and perform 3 burpees.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.