The Opener and Closer is an OG Team Spearhead U-Haul ruck workout that will tax your upper body, lower body, and core.
Use it before and/or after you ruck your miles. We've modified it a little for a faster WOD, but it hasn't lost an ounce of intensity.
NOTE: For overhead holds, plank, and 6 inch hold: Complete TOTAL time with as little rest as possible. Clock stops when you break form.
EXERCISES YOU SHOULD KNOW:
OVERHEAD HOLDS This is such an important hold, and many (even my most serious athletes) struggle with this. In an overhead hold position, you should:
- Have your feet under your hips with core engaged and pelvis slightly tucked, engaging all the muscles groups.
- Bringing the ruck overhead, your glutes should be squeezed, quads lifted up and away from your knees, and belly tight.
- Bring your shoulders UP, biceps to your ears! Engage all your lats and traps to fully light this exercise up! A hold can feel like forever. Decide how you're going to outlast it.
- Watch this video for the basics on up.
WORKOUT
BEFORE YOUR MILES:
With your ruck:- Overhead Hold x 3 minutes
- 20 x Upright Row
- Overhead Hold x 2 minutes
- 10 x Upright Row
- Overhead Hold x 1 minute
- 5 x Upright Row
Bear Hug or cradle your ruck and perform:
- 30 x Walking lunges (15 each leg)
- 30 x Squats
- 20 x Walking lunges (10 each leg)
- 20 x Squats
- 10 x Walking lunges (5 each leg)
- 10 x Squats x 10
MILES - 4-8 MILES - RUCKER'S TRAINING CHOICE
AFTER YOUR MILES (OPTIONAL):
Rucks on your back and perform:
- 3 minute hold x Plank
- 20 x Burpees
- 2 minute hold x Plank
- 10 x Burpees
- 1 minute hold x Plank
- 5 x Burpees
Close out with:
- 50 x Flutter kicks, holding ruck overhead
- 2 minute x "6 inch hold" (keep holding ruck overhead for added misery)
- 50 x Flutter kicks, holding ruck overhead
- 1 minute x "6 inch hold"
NOTE: "6 inch hold": laying on your back, lift feet 6" off the ground and hold. If you have no lower back issues, hold your ruck. If you do have lower back issues, put your ruck to the side.
