Five Stations
Description
A 30-minute EMOM rotating five stations, squats, up-downs, twists, overhead press, and an overhead hold, no score, just work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and bodyweight squats.
EMOM 30 (6 rounds of 5 minutes)
30 min- Minute 1: 13 Ruck Squats (ruck on)
- Minute 2: 7 Ruck Up-Downs
- Minute 3: 12 Ruck Russian Twists
- Minute 4: 12 Ruck Overhead Presses
- Minute 5: 30-40 second Ruck Overhead Hold
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Up-Downs
- Start standing with the ruck on your back.
- Drop down to a plank position, chest touching or hovering just above the ground.
- Push back up to standing to complete one rep.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.