PT CHALLENGE Purpose
The PATHFINDER PT Challenge is meant as an 8-week practice to perfect and train for the GORUCK Team Assessment PT test.
There are two facets to this Challenge:
- The Video Week where you will record your efforts as designated in the description below. This occurs on Weeks 2, 4, 6, and 8. You must video your form to share with the private Compete Facebook group. Video form check-ins are required for completion, and must be logged.
- The Heavy Week You will perform the workout as outlined below with your ruck and sandbag. This occurs on Weeks 1, 3, 5 and 7. Videoing form for the heavy weeks is optional.
- Both facets are required for Challenge completion.
The PT Challenge is not designed as a weekly "test." Rather, it's an ongoing practice to chart your work on form, technique and preparation skills required for this unique Event. As a mini-workout, it can fit quickly in pre- or post-workout, pre- or post-miles, or stand on its own on as part of an Active Recovery day. The Heavy Week workout may take slightly longer.
This Challenge allows you to more officially chart your weekly progress and receive objective feedback in four private group shares via video.
This Challenge also provides you with the psychological benefit of working through potential discomfort performing in front of the judgement of Cadre. The more prepared you are for the non-physical aspects of the PT test and the pressure associated with it, the better. It can be daunting to feel judged, and practicing and envisioning that experience during both your private practices and your videoed group practice is a solid way to reframe the experience in a positive way.
The PATHFINDER PT Challenge Finish is based SOLELY on your consecutive 8 weeks of attempts and not your overall score, decided by the GORUCK Team Assessment minimum standards of:
- Push-ups: 35 in 2 min (70 total as a team)
- Sit-ups: 45 in 2 min (90 as a team)
- Push-ups: 55 in 2 min (110 total as a team)
- Sit-ups: 65 in 2 min (130 as a team)
All YouTube links are suggestions for form preparation and are not intended to promote any products or services.
PT CHALLENGE 'Video Week' Requirements:
This Challenge’s requirements are exclusively for the PATHFINDER Compete Program. Record your best effort and the implements you used (ruck, sandbag and weight in both).
Your PATHFINDER sandbag weight minimums are 40lbs for Women, 60lbs for Open.
When you video, please include the following:
Make sure your full body is in the frame. Perform two minutes for slick push-ups and sit-ups. Execute the additional exercises (sandbag push press, sandbag squat clean, sandbag get-up and dead hang) for one minute, and grow each dimension individually. You do not need to video your warm-up.
Always warm up. We recommend the following videos for some warm-up ideas, especially for shoulder movements:
Take a minute to view the videos linked for the best form understanding.
The exercises for form videoing are 2:00 each of slick (no ruck):
The exercises for form videoing are 1:00 each of:
* Do not begin working with these exercises at their required weights if you are new to the movements. There is a real danger for injury if performed prior to adequate preparations.
PT CHALLENGE 'Heavy Week' Requirements:
You must use GORUCK ruck weight standards. At the current time, that means:
- Ruck for Open participants @ dry weight of 45 lbs
- Ruck for Female participants @ dry weight of 30 lbs.
For your Heavy Week, you will work on slow, perfect form. This will be accomplished through utilizing your ruck during all movements. Your workout is the following and must be completed on weeks 1, 3 , 5 and 7.
This workout is not optional.
HEAVY WEEK WORKOUT
3 x Rounds
- 30 x Scapular Push Ups
- :30 Bear Plank
- 1:00 High (Hand) Plank
- 8 x SLOW Weighted Ruck Push-Ups**
- 8 x SLOW Bent Over Sandbag Rows
- :30 Chatarunga Hold
- 1:00 Low (Elbow) Plank
** SLOW means SLOW. The exercises are intended for the roster to explore the full range of movement and create a better form foundation. Set a timer. Try and have each push-up be slower than the one before it.
When we focus on slow, heavier movements, we are training the mind-body connection to use perfect form and activate all of the muscles necessary to perform the movement. Push-Ups are not an arm exercise - they are full body. While the push-up movement can be seen as an 'arm squat,' your core, down to your pelvis, should be curling in and up into your spine, your glutes should be assisting and your quads should be lifting up and away from your knee cap. Bent Over Sandbag Rows should be done equally as slowly, using your lats to facilitate the movement, elbows grazing ribs, bringing sandbag to your lower chest.
In addition, we recommend daily high and low (hand and elbow) planks of up to 2:00 minutes per plank.
PT CHALLENGE DETAILSFirst, choose your starting ruck and sandbag weights.
- If your body control is loose, or you are struggling after two reps to maintain proper form, drop weight from your ruck. We recommend you use multiple 5 - 10lb sand pills if you are in the process of increasing weight for the best outcome.
Then, increase weekly by either weight or reps
- Increase your ruck or sandbag weight by 5-10% each week, based on where you began. Always keep your eye on proper form. If you struggle with a weight addition, back off and try the following week. As you progressively load, it will increase your muscle efficiency and strength potential. Always allow yourself to rest if you need to at any point while you are increasing weight. Towards the end of the Compete program, you will notice that need diminishing as your strength gains peak.
The specifics for videoing your efforts for the private Compete group page will be communicated by your CAs.
PT CHALLENGE Restrictions
- No videos made by any Class Rosters or CAs may be downloaded, saved or shared by any member.
- Ruck safely. Communicate your route and estimated times to another individual/party who can alert
- YOU MUST COMPLY WITH ALL APPLICABLE LAWS AND RESTRICTIONS. DO NOT TRESPASS. If you are in doubt contact facility management for a clear understanding of access to and usage of any facility’s property. PATHFINDER assumes no liability whatsoever for any actions taken by a PATHFINDER roster.
PATHFINDER assumes no responsibility or liability for any injuries, damages or death. A roster assumes all risk associated with their participation in any and all PATHFINDER programming.
ALL PATHFINDER CHALLENGES ARE COPYRIGHT © PATHFINDER RUCK TRAINING.