This week's Intermediate/Advanced workout is a ladder. It's going to be a grind, but a *good one.* I loved this workout! All you need it one round through. 


  • Ruck with weight
  • Sandbag


RUCK THRUSTERS Hold your ruck in your hands. Squat. As you rise, bring your ruck into an overhead press.

RUCK SNATCHES Snatches can be a total pain if you're not well-versed in the movement. Luckily, a ruck snatch is a lot less refined than one with a kettlebell, and much less refined than with a barbell. Begin by standing, core strong, feet wider than hip width apart, holding your ruck by the handle with one hand. I like to keep my non-working arm held out straight, parallel to the ground for stability. The first step looks a lot like a ruck swing. Engage your core and glutes as you take a tiny squat dip and swing your ruck between your knees. As your ruck swings up, bend your elbow tight to your ribs so that your ruck comes to your side. Bringing your ruck up through the center of your body, it should look like you're zipping up a jacket. From there, punch your ruck up to overhead. 

SANDBAG DEADLIFTS Stand tall, feet slightly wider than hip width apart. Your sandbag should be resting on your toes or just in front of them. As you hinge forward at your hips to grab the sandbag handles, fire your glutes and hammies as you lift your sandbag. Squeeze your glutes at the top before bringing the sandbag back down to the ground with control.


  • 10 Ruck Thrusters
  • 2 Ruck Snatches (one each side)
  • 10 Sandbag Deadlifts
  • 10 Ruck Thrusters
  • 4 Ruck Snatches (two each side)
  • 8 Sandbag Deadlifts
  • 10 Ruck Thrusters
  • 6 Ruck Snatches (three each side)
  • 6 Sandbag Deadlifts
  • 10 Ruck Thrusters
  • 8 Ruck Snatches (four each side)
  • 4 Sandbag Deadlifts
  • 10 Ruck Thrusters
  • 10 Ruck Snatches (five each side)
  • 2 Sandbag Deadlifts

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