Step It Overhead
Description
A 15-minute AMRAP of ground-to-overhead reps, push press, and a solid set of step-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and step-ups without the ruck.
AMRAP 15
15 min- 20 Ruck Ground-to-Overhead.
- 20 Ruck Push Press.
- 30 Ruck Step-ups.
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
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 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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.