Down the Ladder
Description
Reps go down, difficulty goes up, squats, sit-ups, and overhead work across a descending 80-to-20 ladder.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and sit-ups to warm up.
For Time
- 80 Ruck Squats
- 60 Sit-ups
- 40 Ruck Overhead Squats
- 20 Ruck Overhead Sit-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and lower back.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Sit-ups
- Lie on your back with knees bent, feet flat on the ground.
- Curl your torso up until you're sitting fully upright.
- Lower back down with control and repeat.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Sit-ups (Overhead)
- Lie on your back holding the ruck overhead with arms extended, knees bent, feet flat.
- Keeping your arms locked out, curl up to a full sit-up with the ruck staying overhead.
- Lower back down with control and repeat.