Descending Sixty
Description
A straight descending rep scheme, 60 thrusters, 40 ruck high pulls, and 20 push-ups, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls.
For Time
- 60 Ruck Thrusters
- 40 Ruck High Pulls
- 20 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and stretch your shoulders and chest.
Movement Breakdown
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
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.