Max Effort Minutes
Description
A 20-minute EMOM of max-distance ruck runs, max high pulls, and max lunges, with a full rest minute built in, max means max.
Workout
Warm-up
5 min- 5-minute easy walk, building to a light jog.
EMOM 20 (5 rounds of 4 minutes)
20 min- Minute 1: Max distance Ruck Run
- Minute 2: Max Ruck High Pulls
- Minute 3: Max Ruck Lunges
- Minute 4: Rest
- Score is total distance covered.
Cool Down
5 min- Easy walk, then stretch your legs.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
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 Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.