The Squat Ladder
Description
Squats count down while ground-to-overhead reps count up, a good time if you like a lot of both.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats.
For Time
- 100 Ruck Squats
- 10 Ruck Ground-to-Overhead
- 75 Ruck Squats
- 15 Ruck Ground-to-Overhead
- 50 Ruck Squats
- 20 Ruck Ground-to-Overhead
- 25 Ruck Squats
- 25 Ruck Ground-to-Overhead
- 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 Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.