Thirty and Two
Description
For 22 minutes, hold the ruck overhead for 30 seconds, drop for two burpees, then rest whatever's left in the minute.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and a couple of easy burpees to prep.
EMOM 22
22 min- :30 Ruck Overhead Hold
- 2 Ruck Burpees
- Rest for whatever time remains in the minute.
- Repeat every minute for 22 minutes.
Cool Down
5 min- Set the ruck down and stretch your shoulders well.
Movement Breakdown
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.