Magic Sauce
Description
Five rounds of deadlifts, burpee step-ups with the ruck on, and overhead-held sit-ups, the burpee step-ups are the real work here.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups and bodyweight burpees.
5 Rounds For Time
- 20 Ruck Deadlifts
- 20 Ruck Burpee Step-ups (ruck on)
- 20 Ruck Sit-ups (overhead hold)
Cool Down
5 min- Easy walk, then stretch your legs, shoulders, and lower back.
Movement Breakdown
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
Ruck Sit-ups (Overhead)
- Lie on your back holding the ruck overhead with arms extended, knees bent, feet flat.
- Keeping your arms locked out, curl up to a full sit-up with the ruck staying overhead.
- Lower back down with control and repeat.