There really should be an emoji for mustache twirling, because I'd use it solely to explain today's workout. It's simple. It's effective. It's sucky.
This beast is a classic full-body grinder. It's non-stop HIIT (High Intensity Interval Training) action between the swings and burpees to create a serious workload in a brief span of time. HIIT makes you healthier, burns a ton of calories if you're into that sort of thing, and it improves your oxygen consumption and teaches your body to tolerate and quickly recover from high intensity bursts of effort.
Prior to the workout, complete a 2 mile ruck, and after the workout, complete another 2 miles. These miles DO count towards your pre/post mileage Challenge.
For beginners attempting this workout: There's no breaks for those of you may be venturing into a grinder at this level for the first time. That being said, it's also a 12-minute EMOM, so if you're at the edge of capability for, say, 10 burpees in a minute, you do what you can, and move on to the swings in the next minute.
THE WORK
WARM UP: 2 mile regular pace ruck
12 Min Burpee + Ruck Swing EMOM
- 24 x Ruck Swings
- 10 x Burpees
- 20 x Ruck Swings
- 8 x Burpees
- 16 x Ruck Swings
- 6 x Burpees
- 14 x Ruck Swings
- 4 x Burpees
- 12 x Ruck Swings
- 2 x Burpees
- 10 x Ruck Swings
- 1 x Burpee
* For extra credit, you can do the workout for up to 3 rounds.
COOL DOWN: 2 mile regular pace ruck