Deadlift and Step
Description
Five rounds of deadlifts, burpee step-ups, and overhead sit-ups, plain reps, no shortcuts.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight deadlifts and step-ups.
5 Rounds For Time
- 20 Ruck Deadlifts.
- 20 Ruck Burpee to Step-ups.
- 20 Ruck Sit-ups, ruck held overhead.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hamstrings and shoulders.
Movement Breakdown
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
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.