Leg Pump Ladder
Description
Three 200m ruck runs separated by climbing sets of thrusters and step-ups, 20, then 30, then 40, time to get that leg pump.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up your legs.
For Time
- 200m Ruck Run, 20 Ruck Thrusters, 20 Ruck Step-ups
- 200m Ruck Run, 30 Ruck Thrusters, 30 Ruck Step-ups
- 200m Ruck Run, 40 Ruck Thrusters, 40 Ruck Step-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your quads, hips, and shoulders.
Movement Breakdown
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.
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.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.