Three and Out
Description
Three rounds of ground-to-overheads, burpees over the ruck, and a 400m ruck run, short on rounds, long on work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight burpees to warm up.
3 Rounds For Time
- 20 Ruck Ground-to-Overhead
- 10 Burpees Over Ruck
- 400m Fast 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.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.