Down and Up
Description
Sit-ups ladder down from 50 while shoulder taps ladder up to 50, for time, going down and up at the same time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight sit-ups.
For Time
- 50 Ruck Sit-ups, 10 Ruck Shoulder Taps
- 40 Ruck Sit-ups, 20 Ruck Shoulder Taps
- 30 Ruck Sit-ups, 30 Ruck Shoulder Taps
- 20 Ruck Sit-ups, 40 Ruck Shoulder Taps
- 10 Ruck Sit-ups, 50 Ruck Shoulder Taps
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
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 Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.