Sixteen Minute EMOM Rotation
Description
A 16-minute EMOM cycling through ruck curls, overhead presses, high pulls, and ground-to-overhead reps, one movement per minute.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls before the overhead work.
EMOM 16
16 min- Minute 1: 45 seconds Ruck Curls
- Minute 2: 45 seconds Ruck Overhead Presses
- Minute 3: 45 seconds Ruck High Pulls
- Minute 4: 45 seconds Ruck Ground-to-Overhead
- Repeat the sequence 4 times.
Cool Down
5 min- Easy walk, then stretch your shoulders and forearms.
Movement Breakdown
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
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.
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 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.