The Fifth Minute II
Description
A 30-minute EMOM built in 5-minute blocks, a timed run, an AMRAP of squats and push-ups, then a full minute of rest to reset.
Workout
Warm-up
5 min- 5-minute easy walk to get loose before the running starts.
EMOM 30 (6 rounds of 5 minutes)
30 min- Minutes 1-2: Max distance Ruck Run in 1:40 (then rest the remainder)
- Minutes 3-4: AMRAP of 5 Ruck Squats + 5 Ruck Push-ups
- Minute 5: Rest
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
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.