Body Builder Nine
Description
Nine rounds of 8-count body builders, ruck swings, and squats, an odd rep scheme that adds up fast.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow body builders without the ruck to learn the movement.
9 Rounds For Time
- 8 Ruck Body Builders (8-count)
- 26 Ruck Swings
- 21 Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
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.