Step Over Four
Description
Four rounds for time of box step-overs, push-ups, and 8-count bodybuilders.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups and push-ups to warm up.
4 Rounds For Time
- 25 Ruck Box Step-overs
- 10 Ruck Push-ups
- 5 Ruck 8-Count Bodybuilders
- Complete 4 rounds as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck 8-Count Bodybuilder
- Start standing with the ruck on your back.
- Drop into a squat, place your hands down, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once.
- Jump your feet back to your hands and stand up to finish the rep.