The Heavy Six
Description
Six rounds of ruck deadlifts, overhead squats, and curls, a heavier strength-focused grind.
Workout
Warm-up
5 min- 5-minute easy walk plus a few hip hinges and arm circles.
For Time
- 6 Rounds:
- 20 Ruck Deadlifts
- 15 Ruck Overhead Squats
- 20 Ruck Curls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hamstrings, shoulders, and forearms.
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 Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.