Climber Bookends
Description
A For Time workout bookended by mountain climbers, with a descending ladder of ground-to-overhead and leg raises in between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and slow mountain climbers to warm up.
For Time
- 100 Ruck Mountain Climbers (4-count)
- Then, descending from 10 to 1: Ruck Ground-to-Overhead and Leg Raises (10 and 10, 9 and 9, down to 1 and 1)
- Finish with another 100 Ruck Mountain Climbers (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hip flexors.
Movement Breakdown
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Leg Raises with Ruck Overhead
- Lie on your back holding the ruck overhead with arms locked out.
- Keeping your legs straight, raise them until they're vertical, then lower back down without touching the ground.
- Keep your lower back pressed into the ground and the ruck steady overhead throughout.