Time Remaining
Description
Five rounds on a 3:30 clock, step-ups, lunges, and squats first, then however much overhead hold time you can squeeze out of what's left.
Workout
Warm-up
5 min- 5-minute easy walk plus a few step-ups and squats without the ruck to warm up your legs.
5 Rounds (3:30 clock each)
- 30 Ruck Step-ups
- 30 Ruck Lunges
- 30 Ruck Squats
- Max Ruck Overhead Hold with whatever time is left on the 3:30 clock.
- Rest 1 minute between rounds.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
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.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
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.