Every Minute on the Minute, do the required number of reps, and then rest for the remainder of the minute. Both the push-ups and the burpees can be done without a ruck, and should be done without a ruck if your back sags, your hips drop or, most importantly, you cannot do the required reps with a ruck on.
Set your timer for :45 min and work through it. At the end of the first four minutes, you will have 1 minute of cardio. This can be your choice - running, cycling, jump rope, rower OR jumping jacks, high knees, butt kicks or high skips to name some body-weight cardio options if you're working out in a small space.
(Beginners, if you're aiming to tackle this, set your timer for :30)
THE WORK x 45 Min EMOM
4 exercises + 1 minute cardio
- 15 ruck swings
- 15 ruck thrusters
- 15 push-ups
- 15 burpees
- :60 cardio at an easy to moderate effort with no ruck (running, cycling, jump rope, rower, or body weight cardio)