The Waist-to-Overhead
Description
Five rounds of mountain climbers and a new movement, the waist-to-overhead, finished with a bear crawl cash-out.
Workout
Warm-up
5 min- 5-minute easy walk plus some hip and shoulder mobility.
5 Rounds For Time
- 15 Ruck Mountain Climbers (4-count)
- 15 Ruck Waist-to-Overhead (hang muscle clean)
Cash-out
- After 5 rounds: 100m Ruck Bear Crawl.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Waist-to-Overhead
- Start holding the ruck at waist height with both hands.
- In one motion, pull and press the ruck up until your arms are fully locked out overhead.
- Lower back to waist height with control and repeat.
Ruck Bear Crawl
- Start on hands and knees with the ruck on your back.
- Lift your knees off the ground into a crawling position.
- Move forward stepping opposite hand and foot together, then the other pair.
- Keep your back flat and core braced as you move.