Here’s a really fun ladder drill workout you can do with your ruck. I call it the Ruckoff / Ruckon because you use the ruck (but don’t wear it) in Part 1 then wear the ruck in Part 2. You can always change the length of time in Part 1 to vary difficulty by turning this into a quicker (or longer) workout.
You’ll need the following to complete this workout:
Part 1 (Ruckoff)
Do these in a ladder drill style (one of each exercise, then two of each, then three, etc. until time) for 12 minutes. At no point should you need to put the ruck on.
- Ruck Curl
- Ruck Press
- Bear Hug Squat w/ Ruck
- Ruck High Pull
Once 12 minutes is up spend the time between minute 12 and minute 13 to put the ruck on and get ready for Part 2!
Part 2 (Ruckon)
Start at the highest rep count you made it to in Part 1 then work down the ladder from there with these exercises. For example, if you made it to 11 Ruck Curls in Part 1 then you would start with 11 of each exercise here, then do 10 of each, then 9 of each, etc. until you eventually complete 1 of each. Your goal is to complete Part 2 before the timer hits 25 minutes.
- Ruck Burpee
- 4 Count Mountain Climbers w/ Ruck
Have fun with this one and let us know in the comments if you made the 25 minute goal. Want more workouts? Check out our Crush Your Soul Workout Generator, Workouts, and other Ruck Workouts if you need more to do!