Hold Steady
Description
Six rounds for time: a max-effort overhead hold followed by ten ruck squats, the hold gets harder every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead work.
For Time
- 6 Rounds:
- Max-effort Ruck Overhead Hold
- 10 Ruck Squats (ruck on)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
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 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.