Odd Descent
Description
Five rounds counting down by twos, deadlifts, ruck curls, and shoulder-to-overhead, an odd rep scheme that keeps you honest.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight hip hinges to warm up.
5 Rounds For Time
- 15 Ruck Deadlifts
- 13 Ruck Curls
- 11 Ruck Shoulder-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hamstrings, back, and shoulders.
Movement Breakdown
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.