Five Stations II
Description
Three rounds of five one-minute max-effort stations, thrusters, swings, step-ups, press, and squats, with a minute of rest between rounds.
Workout
Warm-up
5 min- 5-minute easy walk, then a few bodyweight squats and arm swings to loosen up before the first station.
3 Rounds For Max Reps
- 1 Minute: Max Ruck Thrusters
- 1 Minute: Max Ruck Swings
- 1 Minute: Max Ruck Step-ups
- 1 Minute: Max Ruck Overhead Press
- 1 Minute: Max Ruck Squats
- Rest 1 minute, then repeat.
- Complete 3 rounds. Score is total reps across all stations.
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
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 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 Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.