Earn the Hold II
Description
4 sets on a 6-minute running clock of man makers, push press, and suitcase-hold lunges, rest what's left, and if you earn more than 2 minutes of rest, cash it in on a max overhead hold.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few light presses without the ruck.
4 Sets (6-minute running clock)
24 min- 6 Ruck Man Makers (8-count)
- 12 Ruck Overhead Press (Push Press)
- 24 Ruck Lunges, suitcase carry
- Rest the remainder of the 6 minutes.
- If your rest is longer than 2 minutes, add a max Ruck Overhead Hold.
- Score is your slowest set, or your total time in the overhead hold.
Cool Down
5 min- Easy walk, then stretch your shoulders well, this one earns it.
Movement Breakdown
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
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 Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.