Rise and Step
Description
24 rounds for time alternating step-ups and ruck get-ups, originally posted as the Easter WOD.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow step-ups and get-ups without the ruck to warm up.
24 Rounds For Time
- Even rounds: 6 Ruck Step-ups
- Odd rounds: 6 Ruck Get-ups
- Complete as fast as possible.
Cool Down
5 min- Walk it out, then stretch your hips and shoulders.
Movement Breakdown
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.
Ruck Get-ups
- Lie on your back with the ruck held against your chest with both hands.
- Roll to one side and press yourself up through your hand and knee.
- Stand up fully, keeping the ruck locked to your chest the whole way up.
- Reverse the movement with control back to the ground and repeat.