Perfect Ten
Description
10 rounds of ruck overhead presses, Russian twists, and ruck swings, straightforward and steady.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead work.
10 Rounds For Time
- 10 Ruck Overhead Press
- 10 Ruck Russian Twists
- 10 Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.