Drag and Drive
Description
Five rounds of ground-to-overhead, burpees over the ruck, thrusters, and a bear crawl dragging the ruck behind you.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and practice burpees.
5 Rounds For Time
- 7 Ruck Ground-to-Overhead
- 14 Burpees Over Ruck
- 21 Ruck Thrusters
- 50m Ruck Bear Crawl Drag
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground 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 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 Bear Crawl Drag
- Set the ruck on the ground and get into a bear crawl position behind it.
- Reach forward and drag the ruck a short distance, then crawl your hands and feet up to it.
- Repeat the drag-and-crawl pattern for the marked distance, keeping your hips low and core braced.