This workout is a deceptively simple sounding workout with an Egyptian name ( Wati = Rebel, Seshat = the ancient Egyptian goddess of wisdom and knowledge). It's a climbing/descending pyramid that you perform for 2-3 rounds, depending on time and fitness. With this workout, you'll definitely acquire some rebel knowledge.
One full round is the completion of all 5-15-25-15-5 reps of each movement.
WHAT DO I NEED FOR THIS WORKOUT?
- Ruck + plate (30lb/13kg or higher)
- Sandbag (heavy enough for a good deadlift -- 40+++)
WHAT EXERCISES DO I NEED TO KNOW?
RUCK DEVILS PRESS Mod: Sandbag TLDR: Burpee with a Ruck Overhead Press Begin by standing, feet hip-width apart, your ruck or sandbag on the ground (laying horizontally) in front of you. Jump down into your burpee with hands on your sandbag (or behind your ruck if it's less stable feeling). As you jump your feet in, engage your core to help you lift the sandbag/ruck up into an overhead press. There are many Devil's Press videos on YouTube!
2-3 Rounds x 5-15-25-15-5 reps
- Ruck (or sandbag) Front Squats
- Ruck (or sandbag) Devils Press
- Sandbag Deadlifts
- Mountain Climbers (with ruck)