Free Daily Workout : April 24

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We're building rounds today, first with a warm-up set. The work really begins in those second and third groupings of two and three sets. THIS is how you do a Friday.

This workout is ideal for Endure and Advanced PATHFINDER participants. If you're a Forward roster and are still building up your endurance, do two rounds instead of three for the last grouping of exercises. 

PATHFINDER Class 024 begins on May 1! If you are loving these free workouts we're providing during our collective "lockdown," join us for more + an amazing community ready to challenge one another and work hard! 


  • Ruck
  • Steps, sturdy chair or box jump box

What are some of these exercises?

Open Gate Swings are a hip opening warm-up exercise that targets the Psoas muscles, which are your primary back stabilizer muscles. Begin by standing straight, feet hip width apart. Lift your left leg in front of you, bending at the knee and bringing your leg hip-height. Smoothly rotate your leg out, like you'd swing open a gate. Return your leg to the starting position and do the other side. Closed Gate Swings are the opposite of that movement. Begin with your leg up and out open to the side, and swing your leg shut.

Curtsy Lunges are a lateral lunge motion. Begin by standing tall, arms at your side. Draw your right leg behind your right. Lunge down deeply and slowly return to standing. Repeat on the other side.

Ruck Around the Worlds Standing straight, core engaged, feet hip width apart, hold your ruck by the straps with an overhand grip in front of your pelvis. Keeping your core engaged, rotate the ruck around the backside of your body, change hands in the back and front to create a smooth rotational movement.

Ruck Bulgarian Split Squat Using a step, sturdy chair, bench or box jump box, stand in front of it, feet hip width, core engaged. Place your ruck next to you on one side. Get into position by lifting your foot behind you and resting your toes onto the box. Hold your ruck in the clear position by the handle and squat down using your planted leg.

Ruck Sumo Squat to Overhead Press This is like a thruster, just in sumo squat position.

Man Makers with Ruck So this is just mean, but sorry, not sorry. You've had burpees, you've had squats, you've had push-ups, you've had overhead presses. But this is the group of rounds where you have a raised heart rate AND your brain needs to be fully engaged. Leaving your ruck on the ground, the Man Maker Equation is: Burpee + Push-up over your ruck + Squat with ruck + Ruck overhead.

THE WORK x Rounds Listed

  • 1 x Round
  • 15 x Jumping Jacks
  • 15 x Open Gate Swings
  • 15 x Closed Gate Swings
  • 15 x Curtsy Lunges, each side
  • 15 x Push-Ups
  • 2 x Rounds
  • 15 x Ruck Shrugs
  • 15 x Ruck Around the Worlds (second round, counterclockwise)
  • 15 x Ruck Swings
  • 15 x Ruck Ground to Overheads
  • 15 x Ruck Bulgarian Split Squats
  • 3 x Rounds
  • 15 x Burpees
  • 15 x Ruck Lateral Arm Raises (each side)
  • 15 x Ruck Sumo Squats to Overhead Press
  • 15 x Man Makers
  • 15 x Russian Twists


  • 3:00 Plank As always, when you see something prescribed, if the constraints are too much, do what you can. 3:00 can feel preposterous. BUT. 3:00, with intermittent quick-second breaks as you build up will get you STRONG.

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