Up and Down Ladder
Description
A ground-to-overhead and lunge ladder that climbs down to 20 and back up to 40, split by two short runs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to loosen up.
For Time
- 40 Ruck Ground-to-Overhead
- 40 Ruck Lunges (ruck on back or overhead)
- 200m Ruck Run
- 20 Ruck Ground-to-Overhead
- 20 Ruck Lunges (ruck on back or overhead)
- 200m Ruck Run
- 40 Ruck Ground-to-Overhead
- 40 Ruck Lunges (ruck on back or overhead)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.