Man Maker Four
Description
Four rounds mixing man makers, floor presses, ground-to-overheads, and squats, a little of everything.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and slow push-ups to get moving.
4 Rounds For Time
- 20 Ruck Man Makers (8-count)
- 20 Ruck Floor Press
- 15 Ruck Ground-to-Overhead
- 15 Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, chest, and legs.
Movement Breakdown
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
Ruck Floor Press
- Lie on your back with knees bent, holding the ruck at your chest with both hands.
- Press the ruck straight up until your arms are fully extended.
- Lower it back down until your elbows touch the ground, then repeat.
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 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.