Int/Adv: TSH Six is Sexy

6" is an abdominal hold. On your back, hands under your hips if they need support, raise your feet 6" off the ground. That's it! There's one ruck overhead compound movement with a short 6" hold, then bring your knees into your chest and straighten, and then another strict 6" hold.

THE WORK:

6 Rounds with a ruck

  • 6 Burpees
  • 6 Push Ups
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

6 Rounds with a ruck

  • 6 Sit ups (ruck on chest)
  • 6 Flutter kicks (holding ruck overhead)
  • 6 Leg lifts (holding ruck overhead)
  • 6 Crunches (holding ruck overhead)
  • 6 6″ then knees to chest (6″, bend hip and knees to chest while holding ruck overhead)
  • 60 second hold at 6″

6 Rounds with a ruck

  • 6 Ruck curls
  • 6 Ruck ground to overhead
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

6 Mile ruck if ya got it in you…


Leave a comment