Two Round Overhead Grind
Description
Two heavy rounds of ground-to-overhead work, ruck deadlifts, and overhead pressing, broken up by flutter kicks and Russian twists.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls before the overhead work.
2 Rounds For Time
- 30 Ruck Ground-to-Overhead
- 50 Ruck Flutter Kicks (4-count)
- 30 Ruck Deadlifts
- 50 Ruck Russian Twists
- 30 Ruck Overhead Presses
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.