The Penguin Descent
Description
A descending 50-to-10 ladder of ruck thrusters and penguin jumps, sillier name, still hard work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few squats and light lateral hops to warm up.
For Time
- 50-40-30-20-10 reps for time: Ruck Thrusters, Ruck Penguin Jumps.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your quads and calves.
Movement Breakdown
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.
Ruck Penguin Jumps
- Stand with feet together and the ruck on your back, arms bent at your sides.
- Bend your knees slightly and jump side to side over an imaginary line, landing softly each time.
- Keep your arms close to your body for balance, swinging them like a penguin.
- Move at a quick, steady rhythm for the prescribed reps.