Deadlift and Press
Description
Six rounds of ruck deadlifts, overhead presses, and curls, for time, straightforward strength work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight hinges and shoulder rolls.
For Time
- 6 Rounds:
- 20 Ruck Deadlifts
- 15 Ruck Overhead Press
- 10 Ruck Curls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.