The Countdown Sprint
Description
A 10-to-1 countdown of ground-to-overhead reps and burpees over the ruck, with a 100m sprint after every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few light sprints without the ruck.
For Time
- 10-9-8-7-6-5-4-3-2-1 reps: Ruck Ground-to-Overhead, Burpees Over Ruck.
- After each full round, sprint 100m without the ruck.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
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.