Man Maker Rounds
Description
Five rounds of calf raises, ground-to-overhead reps, man makers, and overhead squats, a little of everything.
Workout
Warm-up
5 min- 5-minute easy walk plus a few calf raises and bodyweight squats to warm up.
5 Rounds For Time
- 20 Ruck Calf Raises
- 20 Ruck Ground-to-Overhead
- 10 Ruck Man Makers (8-count)
- 10 Ruck Overhead Squats
Cool Down
5 min- Easy walk, then stretch your calves and shoulders.
Movement Breakdown
Ruck Calf Raises
- Stand tall with the ruck on your back, feet hip-width apart.
- Rise up onto the balls of your feet as high as you can.
- Pause briefly at the top, then lower back down with control.
- Repeat, keeping your core braced throughout.
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 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 Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.