Overhead Burpee Five
Description
Five rounds of sit-ups with the ruck held overhead and burpees over the ruck.
Workout
Warm-up
5 min- 5-minute easy walk plus a few sit-ups and burpees to warm up.
5 Rounds For Time
- 20 Ruck Sit-ups (ruck held overhead)
- 15 Burpees Over Ruck
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.