Set It Down
Description
Accumulate 10 minutes in an overhead hold, every time the ruck touches the ground it costs you 5 burpees.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for the overhead hold.
For Time
- Accumulate 10 total minutes in a Ruck Overhead Hold.
- Every time you set the ruck down, stop the clock and perform 5 burpees before picking it back up.
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders.
Movement Breakdown
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.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.