The Rising Press
Description
Ascending ruck overhead presses, 10 up to 40, broken up by step-ups holding the ruck, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few light presses without the ruck.
For Time
- 10 Ruck Overhead Presses
- 15 Ruck Step-ups (holding ruck)
- 20 Ruck Overhead Presses
- 15 Ruck Step-ups (holding ruck)
- 30 Ruck Overhead Presses
- 15 Ruck Step-ups (holding ruck)
- 40 Ruck Overhead Presses
- 15 Ruck Step-ups (holding ruck)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.