Slow Build
Description
A minute-on-minute pattern of ground-to-overhead reps and push-ups, it'll start off easy enough, let's see how it finishes.
Workout
Warm-up
5 min- 5-minute easy walk plus a few light push-ups and ground-to-overhead reps without much weight.
EMOM 20 (10 rounds of 2 minutes)
20 min- Minute 1: 15 Ruck Ground-to-Overhead
- Minute 2: 10 Ruck Push-ups (ruck on your back optional)
- Scale up by adding reps each round if you have time to spare.
Cool Down
5 min- Easy walk, then stretch your shoulders and chest.
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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.