The Century Chipper II
Description
100 reps each of flutter kicks, Russian twists, overhead presses, ruck curls, and burpees over the ruck, partition it however you need, time to do the work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm swings and bodyweight burpees.
Chipper
- 100 Ruck Flutter Kicks (4-count)
- 100 Ruck Russian Twists
- 100 Ruck Overhead Presses
- 100 Ruck Curls
- 100 Burpees Over Ruck
- Break up reps and exercises however you need to.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, core, and arms well.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged 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.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
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.