Overhead Lunge Circuit
Description
Three rounds mixing overhead lunges and ruck deadlifts with a core-heavy finisher of shoulder taps, mountain climbers, and push-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and hip openers before loading the ruck.
3 Rounds For Time
- 10 Lunges with Ruck Overhead
- 20 Ruck Deadlifts
- 30 Ruck Shoulder Taps
- 20 Ruck Mountain Climbers (4-count)
- 10 Ruck Push-ups
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and chest.
Movement Breakdown
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.
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 Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.