Hold or Burpee
Description
Five rounds of a max-effort overhead hold, with a burpee penalty for every second you fall short of your best round, lowest score wins.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls before loading up overhead.
5 Rounds
- Round 1: Max Effort Ruck Overhead Hold, keep your time.
- Rest 1:30.
- Rounds 2-5: Max Effort Ruck Overhead Hold. For every second under your best hold, perform 2 Ruck Burpees.
- Rest 1:30 between rounds.
- Score is total burpees, lowest score wins.
Cool Down
5 min- Easy walk, then stretch your shoulders well.
Movement Breakdown
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.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.