Five-Move Descent
Description
A grinding For Time workout descending through five bodyweight-with-ruck movements, mountain climbers, shoulder taps, and bodybuilders included.
Workout
Warm-up
5 min- 5-minute easy walk plus a few mountain climbers and shoulder taps to warm up.
For Time
- 150 Ruck Mountain Climbers (4-count)
- 100 Ruck Shoulder Taps
- 75 Ruck Mountain Climbers (4-count)
- 50 Ruck 8-Count Bodybuilders
- 25 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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 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.
Ruck 8-Count Bodybuilders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, jump your feet out and back in, then jump your feet back to your hands.
- Finish by jumping up to standing, arms overhead, to complete one rep.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.