Three Round Burn
Description
Yeah, this one's rough: three rounds of a fast 400m ruck run, overhead squats, and burpees.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to loosen up before the overhead work.
3 Rounds For Time
- 400m Ruck Run, as fast as possible
- 30 Ruck Overhead Squats
- 30 Ruck Burpees
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and quads.
Movement Breakdown
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.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.