Overhead and Back
Description
Ground-to-overhead reps bookend a 400m run and a squat set, with a short rest splitting the work in half.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice ground-to-overhead reps without much weight if you can.
For Time
- 30 Ruck Ground-to-Overhead
- 400m Ruck Run
- 30 Ruck Ground-to-Overhead
- Rest 1 minute.
- 30 Ruck Ground-to-Overhead
- 40 Ruck Squats (ruck overhead optional)
- 30 Ruck Ground-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
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 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 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.