Press Repeat
Description
A 30-minute AMRAP of overhead presses, thrusters, and ground-to-overhead reps, with a built-in 20-second breather every round.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few light presses.
AMRAP 30
30 min- 5 Ruck Overhead Presses
- 10 Ruck Thrusters
- 15 Ruck Ground-to-Overhead
- Rest 20 seconds, then repeat as many rounds as possible in 30 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders well.
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 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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.