Even Round Lunge Add-on
Description
Six rounds of deadlifts, overhead presses, and curls, with a set of front-rack lunges tacked onto every even round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
6 Rounds For Time
- 20 Ruck Deadlifts
- 15 Ruck Overhead Presses
- 10 Ruck Curls
- After every even round (2, 4, 6), perform 30 Ruck Front-Rack Lunges.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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.
Ruck Front Lunges
- Hold the ruck with both arms across your chest, elbows down.
- Step forward with one leg and lower until both knees are bent near 90 degrees.
- Push through your front heel back to standing, then repeat on the other leg.