Ten Rounds of Everything
Description
Ten short rounds cycling deadlifts, hang cleans, presses, and burpees, a little of every movement in the book.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
10 Rounds For Time
- 5 Ruck Deadlifts
- 5 Ruck Hang Cleans
- 5 Ruck Overhead Press
- 5 Ruck Ground-to-Overhead
- 5 Ruck Push-ups
- 5 Ruck Burpees
- 5 Ruck 8-Count Bodybuilders
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and legs.
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 Clean
- Hold the ruck with both hands in front of your thighs, standing tall.
- Hinge slightly at the hips, then explosively extend and pull the ruck upward.
- Rotate your elbows through and catch the ruck at your shoulders in a front-rack position.
- Lower back down to the starting position with control 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 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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
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.
Ruck 8-Count Bodybuilder
- Start standing with the ruck on your back.
- Squat down and place your hands on the ground.
- Kick your feet back into a plank position.
- Perform a push-up.
- Kick your feet back in toward your hands.
- Jump straight up, reaching overhead to finish the rep.