The Growing Ladder
Description
A 20-minute AMRAP that adds 5 reps to every movement each round: front squats, burpees over the ruck, and push presses.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few bodyweight squats and burpees to prep.
AMRAP 20
20 min- 5 Ruck Front Squats
- 5 Burpees Over Ruck
- 5 Ruck Push Presses
- Add 5 reps to each movement after every round.
- Repeat as many rounds as possible in 20 minutes.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.