Ground to Overhead Ladder
Description
Two sets of a descending 30-20-10 ladder pairing ground-to-overhead reps with burpees over the ruck, with a full rest between sets.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice ground-to-overhead reps without extra load.
2 Sets: 30-20-10
- Ruck Ground-to-Overhead
- Burpee Over Ruck
- Rest 5 minutes between sets.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.