Descending Shuffle
Description
A descending pyramid for time, ruck shuffles paired with burpees, ground-to-overhead reps, and push-ups, three rounds getting shorter each time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few burpees and push-ups to warm up.
For Time
- 800m Ruck Shuffle, 40 Burpees Over Ruck, 20 Ruck Ground-to-Overhead, 15 Ruck Push-ups (ruck on optional)
- 600m Ruck Shuffle, 30 Burpees Over Ruck, 15 Ruck Ground-to-Overhead, 10 Ruck Push-ups (ruck on optional)
- 400m Ruck Shuffle, 20 Burpees Over Ruck, 10 Ruck Ground-to-Overhead, 5 Ruck Push-ups (ruck on optional)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and calves.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
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.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.