Seven Fourteen Twenty-One
Description
Five rounds of ground-to-overhead, burpees, thrusters, and a bear crawl dragging the ruck behind you.
Workout
Warm-up
5 min- 5-minute easy walk plus a few burpees and bear crawl reps to warm up.
5 Rounds For Time
- 7 Ruck Ground-to-Overhead
- 14 Burpees Over Ruck
- 21 Ruck Thrusters
- 50m Bear Crawl Dragging Ruck
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Bear Crawl Dragging Ruck
- Get on hands and feet in a bear crawl position with the ruck on the ground beside you, attached to a strap or handle you can drag.
- Crawl forward, dragging the ruck alongside you with one hand.
- Keep your hips low and core braced as you move the full distance.
- Switch dragging hands if needed, but keep moving.