Free Daily Workout : April 25

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Happy weekend! We're going to be taking advantage of some extra time you might have today with a workout that could take a while. As with every endurance style workout, prepare before you start. Make sure there's water in your ruck, you've got whatever extras you need, and mentally prepare. Don't race out of the gate. Start smart, finish strong.

Today's workout is designed for all our our rosters (and those of you still checking things out before you pull the trigger). Forward will do 1 mile, a set of exercises, and another mile. Endure will add on another set of exercises and a mile. Advanced will do the full workout.

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

What are the exercises?


Plank Ruck Pull Across In plank position, hands under shoulders, glutes engages, quads lifting. Place ruck to your right side. Reach under your body with your left hand and grab ruck by a handle. Pull your ruck under you to the opposite side. Pull back for one. If you are still working on core strength, its okay to plank on your knees during this exercise to provide additional core and hip stability.

Inchworm Pushes This Inchworm with Ruck Push is all about body control. You should never feel like you are sliding dangerously or lose contact with the ruck. This isn't running your ruck across the floor either. Begin in Inchworm position with feet hip width apart, toes facing forward. Bending down, place your hands on your ruck. Push your ruck out slowly and carefully focusing on your core muscles into a plank position, pause for a 3-count, and follow up with walking feet towards hands+ruck for the next rep. If this isn't working for you, a traditional inchworm is fine.

Half Turkish Get-Ups This brief video explanation is far easier than the convoluted explanation I wrote. Watch this! If a ruck weight is too heavy, use a dumbbell, kettlebell, or just body weight. Turkish Get-Ups can scramble a brain, so if you've never done these before, body weight is a completely acceptable start.


Half Kneeling Hay Balers Kneeling with one leg up on the foot and the other back on the knee, hold your ruck in both hands near the hip of the rear leg. Twist through the trunk and shoulders to bring your ruck across the body and over the opposite shoulder. Keep both arms straight during the whole movement. When finished with one side, switch to the other side. Again, if your ruck is too heavy or you have shoulder issues, use lighter weights. You get stronger doing the exercise at the right weight, not the macho weight where you mess your body up.

Plank Circle  This maneuver will require some space. Begin in hand plank position with your feet in the center of your "circle." Walk your hands in a circle clockwise for a full single rep. Go counterclockwise for the 2nd rep, back to clockwise for the 3rd, and so on.

Walking Lunges with Twist Holding ruck by the sides, step into a lunge. Twist to the opposite side of the lunged leg (left leg lunges, twist to the right while holding ruck by the sides).


Ruck Deck Squats With your ruck in rack position, elbows bent, holding ruck by top strap under your chin. Squat until you are in a seated position, bring your ruck overhead as you lay down for a sit up, perform the sit up, squat up and back up to standing



Ruck 1 mile

  • x 2 sets
  • 15 x Plank Ruck Pull Across
  • 15 x Inchworm Pushes
  • 15 x Ruck Hammer Curls
  • 15 x Mountain Climbers
  • 5 x Half Turkish Get-Ups (with ruck, or another weight if ruck is too heavy for this maneuver)

Ruck 1 mile



  • x 2 sets
  • 15 x Half Kneeling Ruck Hay Balers 
  • 15 x Reverse Crunches
  • 15 x Flutter Kicks with Ruck Overhead
  • 15 x SLOW Cross Body Mountain Climbers
  • 5 x Plank Circle

Ruck 1 mile



  • x 2 sets
  • 15 x Walking Lunges with Twist
  • 15 x Ruck Deadlifts
  • 15 x Single Arm Ruck Swings (each side)
  • 15 x Ruck Goblet Squats
  • 5 x Ruck Deck Squats 
  • Ruck 1 mile

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