Pick Your Poison
Description
Sit-ups, lunges, burpees, and step-ups for time, finished off with 40 reps of whatever movement you like least.
Workout
Warm-up
5 min- 5-minute easy walk, plus some light dynamic stretching.
For Time
- 40 Ruck Sit-ups
- 40 Ruck Lunges
- 40 Ruck Burpees
- 40 Ruck Step-ups
- 40 reps of whatever movement you hate most, even if it was one of the above.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, and stretch out whatever you just punished.
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.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.