Squat Test
Description
Four 4-minute rounds of swings and twists capped with max-effort squats, scored by your worst round, so pacing matters.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to warm up.
4 Rounds (4-minute clock, 1 min rest between)
- 20 Ruck Swings
- 20 Ruck Russian Twists
- Max Ruck Squats with the remaining time.
- Rest 1 minute between rounds.
- Score is your lowest squat count across the 4 rounds.
Cool Down
5 min- Easy walk, then stretch your quads and hips.
Movement Breakdown
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
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.