Press and Clear
Description
A descending ladder of push presses paired with an ascending ladder of burpees over the ruck, up and down in every sense.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and easy burpees.
For Time
- 40-30-20-10 Ruck Push Press
- 10-20-30-40 Burpees Over Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height 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.