30 minute EMOM:
Min 1: 12 Ruck Overhead Press
Min 2: 15 Ruck Pushups
Min 3: 30 second Ruck Extended Front Hold
Scoring: # of minutes completed
Rx: Ruck (30/20)
30 minute EMOM:
Min 1: 12 Ruck Overhead Press
Min 2: 15 Ruck Pushups
Min 3: 30 second Ruck Extended Front Hold
Scoring: # of minutes completed
Rx: Ruck (30/20)
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12 comments
Hey Billy, we aren’t currently doing the videos right now. For the hold- its a static movement. Have both arms extended out in front of you while holding your ruck in your hands, locking your core
Are you guys still posting the form videos somewhere? For this one, not sure of the form for the hold
Completed on 5/19.
40# SB for OH press, slick for pushups, 20# Ruck plate for holds.
Completed on 5/20/26.
Combined Pillars for Legs and Pressing Engagement. 60-minute AMRAP
Ruck Overhead Press
Sandbag Back Squats
Ruck Push Ups
Ruck Step Ups
Ruck Extended Front Hold
Bear Crawl
100m Jog (I added this for more suck)
7 full rounds and 12 ruck overhead presses.
Bookended the workout with 10-minute rucks.
8-miller D-Day Ruck ( completed early✅)
Details on btwb