The workout spotlight shifts to your shoulders and trunk endurance. Overhead and press work reinforce the ability to hold your posture late in long events. If your shoulders and mid-back burn out under a ruck, your pace will collapse. For overhead work, lift your shoulders up and out of their pockets and activate your lats to help support the hold. Be sure not to flare your ribs or arch your back to support your hold - keep shoulders over ribs, ribs over pelvis.
During the workout, also pay attention to your scapular control during your Y-T-Ws and renegade rows. You'll need the strength of your small stabilizer muscle you’ll rely on when fatigue sets in.
NOTES
- Plan for 45min -1 hr to complete the workout.
- You will need: Sandbag and kettlebell or dumbbells and exercise band
- Complete the two workout blocks as a circuit.
- You will need to complete Step Ups. Don't overthink it. Any reasonable step will do (ideally 12-16") if you don't have a box.
- If needed, rest 1-2 minutes between rounds.
- Always do your warm-up to help prevent injuries.
- Some video demonstrations may depict exercise tools other than what we suggest - the same cues and form will still apply unless otherwise noted.
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REMINDER:
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WARM UP
| REPS | EXERCISE | COUNT |
| 10 x reps | Arm Circles | EACH DIRECTION |
| 10 x reps | Banded External Rotations | EACH SIDE |
| 8 x reps | Hip Hinge and Reach |
WORKOUT x 3 ROUNDS
Complete each block as a circuit.
| REPS | EXERCISE | COUNT |
| 8 x reps | KB Single Arm Push Press | EACH SIDE |
| 10 x reps | Sandbag Bear Hug Squat | |
| 8 x reps | KB Reverse Lunges | |
| 20 x reps | Suitcase Carry | EACH SIDE |
| REPS | EXERCISE | COUNT |
| :30 seconds | Ruck Overhead Hold* | |
| 8 x reps | DB Renegade Row | EACH SIDE |
| 10 x reps | Y-W-T's | |
| 12 x reps | Sandbag Glute Bridge |
*The demo is for a double KB overhead hold, but the mechanics of the exercise are the exact same.
