Down and Back Up
Description
A For Time ladder of lunges, sit-ups, and overhead presses that drops from 30 to 10 reps and then climbs right back to 30, it gets better each round until it gets worse.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up your hips.
For Time
- 30-20-10-30
- Ruck Lunges
- Ruck Sit-ups
- Ruck Overhead Press
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and lower back.
Movement Breakdown
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.