The Descent
Description
A classic 21-15-9 ladder of ruck overhead squats, flutter kicks, and body builders, for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles to prep your shoulders.
For Time
- 21-15-9 reps of:
- Ruck Overhead Squats
- Ruck Flutter Kicks (4-count)
- 8-Count Body Builders (ruck on)
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and walk it out, then stretch your shoulders and hip flexors.
Movement Breakdown
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
8-Count Body Builders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
- Perform a push-up, then jump your feet out wide and back together once while still in the plank.
- Jump your feet back up to your hands and stand up fully to finish the rep.