Three for Thursday
Description
A descending ladder from 27 to 9 through overhead squats, ruck curls, and deadlifts, three movements, one long descent.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and hinges.
For Time
- 27-21-15-12-9 reps of: Ruck Overhead Squats, Ruck Curls, Ruck Deadlifts
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, back, and shoulders.
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.
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.
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.