Step and Sprint
Description
Six rounds of burpee box step-ups and a short ruck run, simple movements repeated until you're done.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups to warm up.
6 Rounds For Time
- 10 Ruck Burpee Box Step-ups
- 100m Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.