Jump and Sit Descending
Description
A 50-40-30-20-10 descending ladder of jumps over the ruck and sit-ups, with a fast 200m ruck after each full round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice jumps over the ruck.
For Time: 50-40-30-20-10
- Jump Overs
- Ruck Sit-ups (ruck on chest optional)
- 200m Fast Ruck after each full round.
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
Ruck Jump-overs
- Stand beside the ruck on the ground.
- Bend your knees and jump laterally over the ruck to the other side.
- Land softly on both feet, then immediately jump back over.
- Keep the reps quick and continuous.
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.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.