Step, Burpee, Hold
Description
A 20-30-20 ladder of burpee step-ups, with 2 minutes of overhead hold to accumulate between rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees and step-ups to warm up.
For Time
- 20-30-20 Ruck Burpee Step-ups
- Accumulate 2 minutes of Ruck Overhead Hold between rounds
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
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 Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.