Swing and Sit Ladder
Description
A descending ladder of ruck swings and sit-ups, 30-20-10 each, with 10 burpees tacked on after every set.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice swings without the ruck.
For Time
- 30 Ruck Swings, 30 Sit-ups, 10 Burpees
- 20 Ruck Swings, 20 Sit-ups, 10 Burpees
- 10 Ruck Swings, 10 Sit-ups, 10 Burpees
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
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 Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.