Even Odd Press
Description
A 26-minute EMOM alternating sit-ups on the even minutes with single-arm ruck push presses on the odd ones.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls to prep for single-arm pressing.
EMOM 26
26 min- Even Minutes: 15 Sit-ups (ruck optional)
- Odd Minutes: 4/4 Single-Arm Ruck Push Press (4 reps each arm)
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 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.