Five Ways Overhead
Description
Five rounds for time, cycling ground-to-overhead reps, front-loaded squats, thrusters, shoulder-to-overhead presses, and push-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight squats.
5 Rounds For Time
- 5 Ruck Ground-to-Overhead
- 5 Ruck Squats (held in front)
- 5 Ruck Thrusters
- 5 Ruck Overhead Presses (from the shoulder)
- 5 Ruck Push-ups
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground 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.
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 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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.