Bruck workout

Bruck Crossfit Workout

Brief Overview of the Bruck Workout

The Bruck workout is named after U.S. Army Sergeant Michael Bruck, who died in Afghanistan in 2010. This workout was first posted on the CrossFit main site in 2011. It has not been used in any CrossFit Games or Regionals. The Bruck workout is a hero workout, which means it is dedicated to a fallen hero. It involves a 400-meter run, followed by 24 back squats, and then 24 handstand push-ups. The workout is completed with another 400-meter run. The level of difficulty of this workout is high, and it is designed to challenge even the most experienced CrossFit athletes. The benefits of this workout include improved cardiovascular endurance, strength, and muscular endurance.

Bruck Workout: Workout Description

The Bruck workout consists of the following movements, weights, and repetitions:

  • 400-meter run
  • 24 back squats (185 pounds for men, 135 pounds for women)
  • 24 handstand push-ups
  • 400-meter run

The workout is timed, and the goal is to complete it as fast as possible. The recommended weight for the back squats is 185 pounds for men and 135 pounds for women. The handstand push-ups are performed with strict form, and the athlete must touch their head to the ground on each repetition.

Bruck Workout: Workout Variations/Scaling Options

The Bruck workout is a challenging workout, and not everyone will be able to perform it as prescribed. Here are some common scaling options:

  • Reduce the weight of the back squats
  • Use a box or wall for assisted handstand push-ups
  • Perform regular push-ups instead of handstand push-ups
  • Reduce the number of repetitions for the back squats and handstand push-ups

It is important to choose a scaling option that is appropriate for your fitness level and experience.

Bruck Workout: Tips and Strategies

Here are some tips and strategies for completing the Bruck workout efficiently and safely:

  • Pace yourself during the first 400-meter run to conserve energy for the back squats and handstand push-ups.
  • Break up the back squats and handstand push-ups into manageable sets to avoid burnout.
  • Use proper form during the back squats and handstand push-ups to avoid injury.
  • Take short breaks between sets to catch your breath and recover.
  • Focus on your breathing and stay mentally tough throughout the workout.

Bruck Workout: Athlete Performance

The average time to complete the Bruck workout varies depending on the athlete’s level of experience and fitness. Here are some average times for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


The Bruck workout is a challenging and intense workout that is designed to honor a fallen hero. It involves a 400-meter run, back squats, and handstand push-ups. The workout can be scaled to accommodate different fitness levels, and there are several tips and strategies that can help athletes complete it safely and efficiently.