Curl, Press, Hold
Description
A 12-minute EMOM rotating ruck curls, overhead presses, and an overhead hold, no score, just steady work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and light presses to warm up.
EMOM 12
12 min- Minute 1: 15 Ruck Curls
- Minute 2: 15 Ruck Overhead Presses
- Minute 3: 30-40 second Ruck Overhead Hold
- Repeat the 3-minute cycle 4 times.
- No score, just work.
Cool Down
5 min- Easy walk, then stretch your shoulders and forearms.
Movement Breakdown
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.