Overhead Six
Description
Six long rounds for time of overhead squats, thrusters, deadlifts, and push-ups, good livin' indeed.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
6 Rounds For Time
- 20 Ruck Overhead Squats
- 20 Ruck Thrusters
- 30 Ruck Deadlifts
- 10 Ruck Push-ups
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat 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.