Overhead and Out
Description
A 17-minute clock built around a max overhead hold, with a penalty of climbing burpees every time you set the ruck down.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead hold.
17 Minute Clock
17 min- Max Ruck Overhead Hold.
- Every time you bring the ruck down, perform burpees, starting at 3 and adding 1 more each time you break.
Cool Down
5 min- Set the ruck down and stretch your shoulders well.
Movement Breakdown
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.