Floor to Overhead
Description
Four rounds for time mixing ruck push-ups, sit-ups, and ruck thrusters, straightforward and unglamorous.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups and squats to loosen up.
For Time
- 4 Rounds:
- 12 Ruck Push-ups
- 12 Ruck Sit-ups
- 8 Ruck Thrusters
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your chest, shoulders, and hips.
Movement Breakdown
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.
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.
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.