Overhead Rotation
Description
A straightforward 16-minute EMOM alternating ground-to-overhead reps with mountain climbers, just two movements today.
Workout
Warm-up
5 min- 5-minute easy walk, then a few bodyweight squats and arm circles to loosen up your shoulders.
EMOM 16 (8 rounds of 2 minutes)
16 min- Minute 1: 20 Ruck Ground-to-Overhead
- Minute 2: 20 Ruck Mountain Climbers (4-count)
- Repeat this pattern for 16 minutes.
- Adjust the reps up or down as needed to finish each minute with time to spare.
Cool Down
5 min- Easy walk, then a light stretch through your shoulders and hips.
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 Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.