Triple Burpee Rounds
Description
Three rounds for time of mountain climbers, flutter kicks, burpees, and overhead presses, all with the ruck on.
Workout
Warm-up
5 min- 5-minute easy walk plus a few mountain climbers to get your heart rate up.
3 Rounds For Time
- 30 Ruck Mountain Climbers (4-count)
- 30 Ruck Flutter Kicks (4-count)
- 30 Ruck Burpees
- 30 Ruck Overhead Press
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
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 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.
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.