The Pyramid
Description
A full pyramid of thrusters and ruck swings, up to 27 reps and back down, hold on tight.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to prep for the thrusters.
For Time
- 9-15-21-27-21-15-9 reps of: Ruck Thrusters, Ruck Swings
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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 Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.