Overhead Five
Description
Five rounds of a short run and overhead work, capped with a 100 sit-up buy-out at the end.
Workout
Warm-up
5 min- 5-minute brisk walk to get moving before loading the ruck.
5 Rounds For Time
- 200m Ruck Run
- 20 Ruck Ground-to-Overhead
- 10 Ruck Overhead Squats
Buy-out
- After the 5 rounds: 100 Ruck Sit-ups.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
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.