Suitcase Bookends
Description
Burpees over the ruck on both ends, with a suitcase carry down and back and a set of push-ups in between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees and push-ups.
For Time
- 30 Burpees Over Ruck
- 200m Ruck Suitcase Carry (left hand)
- 60 Push-ups (ruck optional)
- 200m Ruck Suitcase Carry (right hand)
- 30 Burpees Over Ruck
Cool Down
5 min- Easy walk, then stretch your shoulders, grip, and legs.
Movement Breakdown
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 Farmer Carry
- Hold the ruck by its top handle or grip at your side.
- Walk at a controlled pace, keeping shoulders level and core braced.
- Switch hands if needed but avoid setting the ruck down mid-set.
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.