Bottom of the Squat
Description
A 16-minute EMOM cycling high pulls, thrusters, push-ups, and a bottom-of-squat overhead hold, four stations, four rounds.
Workout
Warm-up
5 min- 5-minute easy walk plus a few air squats to warm up your legs.
EMOM 16 (4 rounds of 4 minutes)
16 min- Minute 1: 15 Ruck High Pulls
- Minute 2: 12 Ruck Thrusters
- Minute 3: 20 Push-ups (ruck optional)
- Minute 4: 30-40 second Ruck Overhead Hold at the bottom of a squat
Cool Down
5 min- Easy walk, then stretch your shoulders and quads.
Movement Breakdown
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.