The Descending Bodybuilder
Description
A descending pyramid of jump overs, step-ups, and 8-count bodybuilders, all with the ruck on.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight step-ups and burpees.
For Time
- 80-60-30 Jump Overs (Ruck)
- 40-30-20 Ruck Step-ups (ruck on)
- 20-15-10 8-Count Bodybuilders (Ruck On)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Jump-overs
- Stand beside the ruck on the ground.
- Bend your knees and jump laterally over the ruck to the other side.
- Land softly on both feet, then immediately jump back over.
- Keep the reps quick and continuous.
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.
8-Count Bodybuilder (Ruck On)
- Start standing with the ruck on your back.
- Drop into a squat, hands on the ground, then kick your feet back to a plank.
- Perform a push-up, then jump your feet out wide and back in.
- Jump your feet back to your hands and explode up into a jump, that's one rep.