Overhead Everything
Description
A long overhead-heavy chipper: burpees over the ruck, overhead squats, overhead sit-ups, twists, overhead lunges, and body builders.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few bodyweight squats to prep for all the overhead work.
For Time
- 30 Burpees Over Ruck
- 20 Ruck Overhead Squats
- 10 Ruck Overhead Sit-ups
- 10 Ruck Russian Twists
- 20 Ruck Lunges (overhead)
- 30 8-Count Body Builders (ruck on)
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and stretch your shoulders, hips, and lower back well, this one earns it.
Movement Breakdown
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
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.
Ruck Overhead Sit-ups
- Lie on your back holding the ruck locked out overhead with both arms, knees bent, feet flat.
- Keeping the ruck overhead the whole time, curl up into a full sit-up.
- Lower back down under control without letting the ruck drift, then repeat.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.