Fast and Heavy
Description
Three rounds of a fast 400m ruck run, 30 overhead squats, and 30 burpees, yeah, so this should be fun.
Workout
Warm-up
5 min- 5-minute easy walk, gradually building pace before the first run.
For Time
- 3 Rounds:
- 400m Ruck Run, as fast as possible
- 30 Ruck Overhead Squats
- 30 Ruck Burpees
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
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.