Minute by Minute
Description
A 20-minute EMOM cycling ruck get-ups, high pulls, swings, and a max flutter-kick minute, with a rest minute built in.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow get-ups without the ruck.
EMOM 20 (4 rounds of 5 minutes)
20 min- Minute 1: 8-12 Ruck Get-ups
- Minute 2: 8-12 Ruck High Pulls
- Minute 3: 20-25 Ruck Swings
- Minute 4: Max Ruck Flutter Kicks (4-count)
- Minute 5: Rest
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
Ruck Get-ups
- Lie on your back with the ruck held against your chest with both hands.
- Roll to one side and press yourself up through your hand and knee.
- Stand up fully, keeping the ruck locked to your chest the whole way up.
- Reverse the movement with control back to the ground and repeat.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.