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Squat

The Squat movement pattern is a cornerstone of human motion — bending the knees and hips to lower the body, then driving upward to stand tall. It strengthens the quads, glutes, hamstrings, and core while improving joint stability and balance. Squats appear in countless forms: air squats, back squats, front squats, wall balls, and box jumps all share the same foundational pattern. A strong squat enhances performance in nearly every sport and functional task, from running to lifting. Proper squat mechanics reinforce joint health, mobility, and power. Training this pattern across varying loads and tempos develops endurance and resilience—making it a must for RB100 athletes pursuing 100-rep challenges and functional conditioning goals.

Athlete performing Bulgarian Split Squat with rear foot elevated on a bench, dumbbells in each hand, strong form, neutral lighting, focused expression
Bulgarian Split Squat

Bulgarian Split Squat

The Bulgarian Split Squat builds unilateral leg strength, balance, and control — one rep at a time.
Editorial TeamEditorial TeamOctober 13, 20252 min
Toned slight female athlete mid-thruster, dumbbells overhead, powerful extension, dynamic gym lighting
Dumbbell Thruster

Dumbbell Thruster

The Dumbbell Thruster combines a front squat and overhead press to develop power and conditioning.
Editorial TeamEditorial TeamOctober 13, 20251 min
Athlete holding wall sit position with calm focus, minimalist gym backdrop
Wall Sit

Wall Sit

The Wall Sit builds static leg strength and endurance without weights.
Editorial TeamEditorial TeamOctober 9, 20251 min
Athlete mid-air during box jump in a CrossFit-style gym
Box Jumps

Box Jumps

Train explosive power and athleticism with box jumps a plyometric staple for functional fitness.
Editorial TeamEditorial TeamOctober 4, 20251 min
Female athlete mid-burpee in a gym, sweat visible, dynamic lighting
Burpees

Burpees

The ultimate bodyweight test strength, conditioning, and grit in one brutal movement.
Editorial TeamEditorial TeamOctober 3, 20252 min
Athlete mid back squat, high-bar position, neutral spine, modern rack setup
Barbell Back Squat

Barbell Back Squat

The king of strength lifts, essential for building raw lower-body power.
Editorial TeamEditorial TeamOctober 3, 20252 min
Athlete performing a wall ball throw in a modern gym, ball mid-air hitting target, dynamic lighting
Wall Balls

Wall Balls

Build endurance and explosive power with the classic HYROX finisher: Wall Balls.
Editorial TeamEditorial TeamOctober 3, 20252 min