Down to Four
Description
A descending ladder from 20 to 4 of 8-count bodybuilders, mountain climbers, and squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and mountain climbers to warm up.
For Time
- 20-16-12-8-4
- Ruck 8-Count Bodybuilders
- Ruck Mountain Climbers (4-count)
- Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, quads, and shoulders.
Movement Breakdown
Ruck 8-Count Bodybuilder
- Start standing with the ruck on your back.
- Drop into a squat, place your hands down, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once.
- Jump your feet back to your hands and stand up to finish the rep.
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
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.