Swing to Hold
Description
Six rounds of ruck swings, high pulls, overhead press, and a max overhead hold, time to work on those overhead holds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and light presses to prep.
6 Rounds
- 10 Ruck Swings
- 10 Ruck High Pulls
- 10 Ruck Overhead Press
- Max Ruck Overhead Hold
- Rest 1 minute between rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders well.
Movement Breakdown
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.
Ruck High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
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 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.