Easy Street
Description
A 20-minute EMOM rotating sit-ups, push-ups, and flutter kicks, capped each cycle with a max overhead hold.
Workout
Warm-up
5 min- 5-minute easy walk plus a few sit-ups and push-ups to warm up.
EMOM 20 (5 rounds of 4 minutes)
20 min- Minute 1: 40 seconds Ruck Sit-ups
- Minute 2: 40 seconds Ruck Push-ups
- Minute 3: 40 seconds Ruck Flutter Kicks (4-count)
- Minute 4: Max Ruck Overhead Hold
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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.