Shoulder to Overhead Rounds
Description
Five 3-minute max-rounds intervals with a minute of rest between, cycling ground-to-overhead, shoulder-to-overhead presses, and front-held squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few empty presses to warm up your shoulders.
5 Rounds of Max Rounds in 3 Minutes
19 min- 3 Ruck Ground-to-Overhead
- 6 Ruck Overhead Press (shoulder to overhead)
- 9 Ruck Squats, holding the ruck in front (overhead optional)
- Rest 1 minute, then repeat for 5 total rounds.
- Score is your lowest round for rounds plus reps.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
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 Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.