On the Threes
Description
Five rounds on a 3-minute interval, overhead squats, sit-ups, and burpees over the ruck, no score, just work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead squats.
5 Rounds (every 3 min)
15 min- 10 Ruck Overhead Squats
- 15 Sit-ups (no ruck)
- 10 Burpees Over Ruck
- Rest with whatever time remains in the 3 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
Sit-ups (No Ruck)
- Lie on your back with knees bent, feet flat, hands lightly behind your head or crossed at your chest.
- Curl up to a full sit-up without any added weight.
- 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.