The Ladder Climb
Description
A 10-20-30 ladder of burpee step-ups, flutter kicks, and squats, time to climb.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and step-ups to warm up your knees.
For Time
- 3 Rounds, reps increase each round (10, then 20, then 30):
- Ruck Burpee Step-ups
- Ruck Flutter Kicks (4-count)
- Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and lower back.
Movement Breakdown
Ruck Burpee Step-ups
- Start standing in front of a sturdy box or bench, ruck on your back.
- Drop into a burpee, chest to the ground, then push back up.
- Immediately step up onto the box and back down to finish the rep.
- Repeat, alternating your lead leg on the step-up.
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.
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.