Hold It There
Description
Three rounds of flutter kicks, push-ups, and Russian twists, each capped with a max overhead hold.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few shoulder rolls to prep for the overhead work.
3 Rounds
- 30 4-Count Ruck Flutter Kicks
- 15 Ruck Push-ups
- 30 Ruck Russian Twists
- Max Ruck Overhead Hold
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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 Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.