Ground and Press
Description
Three rounds of man makers, ground-to-overhead reps, and ruck thrusters for time.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few light squats and presses.
3 Rounds For Time
- 20 8-Count Man Makers
- 20 Ruck Ground-to-Overhead
- 20 Ruck Thrusters
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
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 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 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.