Hold Your Ground
Description
A 14-minute AMRAP built around a short run, ground-to-overhead reps, and a straight overhead hold to finish each round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead work.
AMRAP 14
14 min- 200m Ruck Run
- 20 Ruck Ground-to-Overhead
- 30-second Ruck Overhead Hold
- Repeat as many rounds as possible in 14 minutes.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
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 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.