Up and Over
Description
A For Time workout bookending a set of burpees over the ruck with two ladders of overhead squats and sit-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow bodyweight squats to open up your hips.
For Time
- 2 Rounds: 20 Ruck Overhead Squats, 10 Ruck Sit-ups
- Immediately into 40 Burpees Over Ruck
- Immediately into 2 Rounds: 10 Ruck Overhead Squats, 20 Ruck Sit-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
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 Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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.