The Curl Ladder
Description
A 21-15-12-9 ladder of ruck curls, each round finished with a 45-second overhead hold.
Workout
Warm-up
5 min- 5-minute easy walk plus a few light curls and shoulder rolls.
For Time: 21-15-12-9
- Ruck Curls
- 45-second Ruck Overhead Hold after each round
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and forearms.
Movement Breakdown
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.