Thruster Flutter Ladder
Description
A pyramid ladder up and back down, 21-15-9-15-21 of ruck thrusters and flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and light flutter kicks.
For Time
- 21-15-9-15-21
- Ruck Thrusters
- Ruck Flutter Kicks (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
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 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.