Squat Ruck
Description
A 30-minute ruck march with 5 squats dropped in every minute along the way, score is distance covered.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats before loading the ruck.
30 Minute Ruck
30 min- Every minute, perform 5 Ruck Squats, then continue rucking for the rest of the minute.
- Score is total distance covered.
Cool Down
5 min- Easy walk, then stretch your quads and hips.
Movement Breakdown
Ruck March
- Put the ruck on and walk at a steady, sustainable pace.
- Keep your posture upright and the pack snug against your back.
- Cover as much ground as you can in the time allowed.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.