The Ten Ladder
Description
An ascending ladder of overhead squats and burpees over the ruck, 1 to 10, a quick sprint of a workout.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and burpees to get moving.
For Time
- 1-2-3-4-5-6-7-8-9-10 (add one rep each round)
- Ruck Overhead Squat
- Burpee Over Ruck
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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.
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.