Overhead Maker
Description
Three rounds pairing man makers with bodyweight jumping lunges and a straight overhead hold, one movement here doesn't even need the ruck.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and shoulder rolls.
For Time
- 3 Rounds:
- 20 Ruck Man Makers (8-count)
- 20 Jumping Lunges (no ruck)
- 30-second Ruck Overhead Hold
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.
Jumping Lunges
- Start in a lunge position, one foot forward, one back, both knees bent.
- Jump up and switch legs in the air, landing in a lunge with the opposite leg forward.
- Keep your chest up and land softly, immediately continuing into the next rep.
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.