Fourteens
Description
A 15-minute EMOM of ground-to-overhead, thrusters, and overhead presses, 14 reps each, adjust the count if it's too easy.
Workout
Warm-up
5 min- 5-minute easy walk plus a few presses and squats to warm up.
EMOM 15
15 min- Minute 1: 14 Ruck Ground-to-Overhead
- Minute 2: 14 Ruck Thrusters
- Minute 3: 14 Ruck Overhead Press
- Adjust the rep count if 14 is too easy.
Cool Down
5 min- Easy walk, then stretch your shoulders.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.