Squats on the Clock
Description
100 squats for time, with 3 ruck push-ups due at the top of every minute along the way.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few bodyweight squats to warm up your legs.
For Time
- 100 Ruck Squats
- Every minute (starting at 0:00), stop and perform 3 Ruck Push-ups.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
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.
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.