Forty Times Three
Description
Forty rounds of a 1-2-3 ladder, one ground-to-overhead, two burpees over the ruck, three sit-ups, repeated forty times through.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow burpees without the ruck to warm up.
40 Rounds For Time
- 1 Ruck Ground-to-Overhead
- 2 Burpees Over Ruck
- 3 Ruck Sit-ups
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and lower back.
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 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.