Waist to Overhead
Description
A 17-minute AMRAP debuting a new movement, waist-to-overhead presses, mixed with squats, flutter kicks, and step-ups.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
AMRAP 17
17 min- 10 Ruck Waist-to-Overhead
- 20 Ruck Squats
- 30 Ruck Flutter Kicks (4-count)
- 40 Ruck Step-ups
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Waist-to-Overhead
- Start holding the ruck at waist height with both hands.
- In one motion, pull and press the ruck up until your arms are fully locked out overhead.
- Lower back to waist height with control and repeat.
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 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 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.