Double Burpee Circuit
Description
Two rounds for time of 50 sit-ups, 50 burpees over the ruck, and 50 flutter kicks, with a 4-minute rest between rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees.
For Time
- 50 Ruck Sit-ups
- 50 Burpees Over Ruck
- 50 Ruck Flutter Kicks (4-count)
- Rest 4 minutes, then repeat once more.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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 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.