Rotation Sixteen
Description
A 16-minute EMOM cycling hand release push-ups, ruck high pulls, and sit-ups, with a rest minute built into every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight push-ups and arm swings to warm up.
EMOM 16 (4 rounds of 4 minutes)
16 min- Minute 1: Max Hand Release Push-ups
- Minute 2: Max Ruck High Pulls
- Minute 3: Max Sit-ups
- Minute 4: Rest
- Score is total reps across all rounds.
Cool Down
5 min- Easy walk, then stretch your chest, shoulders, and hip flexors.
Movement Breakdown
Ruck Hand Release Push-ups
- Begin in a plank with the ruck on your back, hands under your shoulders.
- Lower all the way down until your chest touches the ground, then lift both hands briefly off the ground.
- Place your hands back down and push back up to full extension.
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 Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.