Descending Grind
Description
A single-pass descending grind of mountain climbers, ruck high pulls, Russian twists, and burpees, just another day of work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight mountain climbers.
For Time
- 100 Ruck Mountain Climbers (4-count)
- 75 Ruck High Pulls
- 50 Ruck Russian Twists
- 25 Ruck Burpees (8-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, core, and hips.
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 High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.