Seven Times Over
Description
Seven rounds of burpee box step-ups, bent over rows, and push press, a long grind with no shortage of variety.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
7 Rounds For Time
- 20 Burpee Box Step-ups
- 20 Ruck Bent Over Rows
- 20 Ruck Push Press
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and legs.
Movement Breakdown
Ruck Burpee Box Step-up
- Start standing in front of a sturdy box or bench with the ruck on your back.
- Drop into a burpee: hands down, feet back to a plank, chest to the ground, then back up.
- From standing, step up onto the box with one foot then the other.
- Step back down and repeat, alternating your lead foot.
Ruck Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
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.