Down to Twenty
Description
A descending squat and sit-up ladder for time, finishing with sit-ups held overhead.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open your hips.
For Time
- 80 Ruck Squats
- 60 Ruck Sit-ups
- 40 Ruck Squats
- 20 Ruck Sit-ups (held overhead)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your quads and shoulders.
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.
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.