Start the Week
Description
A 21-minute EMOM cycling ruck thrusters, hand-release push-ups, and ruck overhead sit-ups, with a little rest built into each minute.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and push-ups to warm up.
EMOM 21 (7 rounds of 3 minutes)
21 min- Minute 1: 20 Ruck Thrusters
- Minute 2: 12 Hand-Release Ruck Push-ups
- Minute 3: 20 Ruck Overhead Sit-ups
- You should have 15-20 seconds of rest each minute, adjust reps as needed.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.
Ruck Overhead Sit-ups
- Lie on your back holding the ruck locked out overhead with both arms, knees bent, feet flat.
- Keeping the ruck overhead the whole time, curl up into a full sit-up.
- Lower back down under control without letting the ruck drift, then repeat.