Intermediate/Advanced
Ruck Workout #6: FRANTIC

Ruck 4 miles to get those pre workout miles in! Shoot for sub 60 minutes total (less than 15 minute pace)

Then

21 – 15 – 9:

21 Burpees (ruck on)

21 Overhead Squats

21 Pushups (ruck on)

21 Flutter kicks (ruck overhead)

---

15 Burpees (ruck on)

15 Overhead Squats

15 Pushups (ruck on)

15 Flutter kicks (ruck overhead)

---

9 Burpees (ruck on)

9 Overhead Squats

9 Pushups (ruck on)

9 Flutter kicks (ruck overhead)

Then 1:4 ratio Burpee/Bear Crawl combo x 15

(Count every time your right hand touches down for Bear Crawl as 1. If you are still building up and are at the Intermediate level, stop at 10)

1 Burpee // Bear Crawl 4 steps

2 Burpees // BC 8 steps

3 Burpees // BC 12 steps

4 Burpees // BC 16 steps

5 Burpees // BC 20 steps

6 Burpees // BC 24 steps

7 Burpees // BC 28 steps

8 Burpees // BC 32 steps

9 Burpees // BC 36 steps

10 Burpees // BC 40 steps

11 Burpees // BC 44 steps

12 Burpees // BC 48 steps

13 Burpees // BC 52 steps

14 Burpees // BC 56 steps

15 Burpees // BC 60 steps

 

-- UHaul, 2017