Extra Spicy
Description
A 16-minute EMOM of max hand-release push-ups, ruck high pulls, and sit-ups, with a rest minute every fourth round, gonna be extra spicy.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and arm circles to prep.
EMOM 16 (4 rounds of 4 minutes)
16 min- Minute 1: Max Ruck Push-ups (hand release)
- Minute 2: Max Ruck High Pulls
- Minute 3: Max Ruck Sit-ups
- Minute 4: Rest
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
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 High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
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.