Double Pyramid
Description
Two pyramids back to back, jumps over the ruck up and down, then high pulls up and down, a lot of reps that never feel like much until they add up.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight jumps to warm up.
For Time
- 40-30-20-30-40 Ruck Jump-Overs
- 30-20-10-20-30 Ruck High Pulls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves and shoulders.
Movement Breakdown
Ruck Jump-overs
- Stand beside the ruck on the ground.
- Bend your knees and jump laterally over the ruck to the other side.
- Land softly on both feet, then immediately jump back over.
- Keep the reps quick and continuous.
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.