Up the Ladder
Description
A 15-20-25-30 ascending ladder of ground-to-overhead reps and box step-overs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice step-ups.
15-20-25-30
- 15 Ruck Ground-to-Overhead
- 15 Ruck Box Step-Overs
- Then 20 of each, then 25 of each, then 30 of each.
- 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 Box Step-overs
- Find a sturdy box or bench, ruck on your back.
- Step up and all the way over the box, leading with one foot and stepping down on the far side.
- Reverse the pattern to step back over to where you started.
- Alternate your lead leg each rep.