Ladder to Fifty
Description
A climbing sit-up and thruster ladder, 10 up to 50 of each, that gets heavier with every rung.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and sit-ups.
For Time
- 10-20-30-40-50 reps of:
- Ruck Sit-ups (ruck overhead optional)
- Ruck Thrusters
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core and shoulders.
Movement Breakdown
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 Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.