Two Round Curl Combo
Description
Two rounds combining sit-ups, ruck curls, bodybuilders, overhead presses, and ruck swings.
Workout
Warm-up
5 min- 5-minute easy walk plus a few sit-ups and arm swings.
2 Rounds For Time
- 30 Ruck Sit-ups
- 20 Ruck Curls
- 10 Ruck Bodybuilders (8-count)
- 20 Ruck Overhead Presses
- 30 Ruck Swings
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
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 Bodybuilders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands down, and jump your feet back to a plank.
- Perform a push-up, then jump your feet back up to your hands.
- Stand and finish with a jump, arms overhead, before starting the next rep.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.