The Overhead Cycle
Description
A 15-minute EMOM cycling overhead squats, burpees over the ruck, and an overhead hold, no score, just steady work each minute.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls to prep for the overhead work.
EMOM 15 (5 rounds of 3 minutes)
15 min- Minute 1: 8 Ruck Overhead Squats
- Minute 2: 12 Burpees Over Ruck
- Minute 3: 40-second Ruck Overhead Hold
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and hips.
Movement Breakdown
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.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
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.