Twenty-One Down
Description
Three rounds of a 21-15-9 ruck row ladder paired with a 15-12-9 burpee-over-ruck ladder, and a two-minute break between rounds, yes, that's a lot of burpees.
Workout
Warm-up
5 min- 5-minute easy walk plus a couple of easy burpees over the ruck to prep.
For Time
- 3 Rounds:
- 21-15-9 Ruck Row
- 15-12-9 Burpee Over Ruck
- Rest 2 minutes between rounds.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your back and shoulders.
Movement Breakdown
Ruck Row
- Set the ruck on the ground and hinge at the hips, keeping a flat back, one hand braced on a nearby surface if needed.
- Grip the ruck's handle and pull it up to your ribs, squeezing your shoulder blade back.
- Lower it back to the ground with control and repeat, alternating sides.
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.