Uncomfortable Five
Description
Five rounds of ground-to-overhead reps, front-held lunges, and overhead squats, move fast and get uncomfortable.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats.
For Time
- 5 Rounds:
- 10 Ruck Ground-to-Overhead
- 20 Ruck Lunges (held at your chest)
- 10 Ruck Overhead Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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 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 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.