Box and Twist
Description
Four rounds of box step-ups, Russian twists, and overhead squats, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and squats to warm up.
For Time
- 4 Rounds:
- 25 Ruck Step-ups
- 20 Ruck Russian Twists
- 15 Ruck Overhead Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.