Ten Rounds of DT
Description
Ten rounds of deadlifts, hang power cleans, and shoulder-to-overhead reps with the ruck, a steady barbell-style grind.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight hinges and squats.
10 Rounds For Time
- 12 Ruck Deadlifts
- 9 Ruck Hang Power Cleans
- 6 Ruck Shoulder-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, back, and shoulders.
Movement Breakdown
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Hang Power Clean
- Hold the ruck at hip height with both hands, knees slightly bent.
- Explosively extend your hips and pull the ruck upward.
- Quickly drop under it to catch it at your shoulders, then stand up fully to finish the rep.
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.