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Today is the last workout in our "Free" series! Have you signed up for PATHFINDER Class 024 yet? Our enrollment will be closing soon. We want to see you there! Sign up today!
What are the exercises I need to know today?
Ruck Rotational Deadlifts This works best with a heavier ruck or even a sandbag. The bag rests near the ankle of your left foot. Standing tall, core engaged, quads and glutes at the ready. In a deadlift position, rotate your core and squat to pick up the bag at your left. Stand up strong, bag in hands, as you rotate to face forward. Then rotate to your right to leave the ruck at your right ankle, and rotate back up for your first rep.
Ruck Sit-Ups to Overhead Press In sit-up position, ruck in your hands, lay back for the downward motion of the sit-up. As you sit-up straight, simultaneously press your ruck overhead.
Ruck Hop-Over Burpees Perform burpee with ruck on the ground in front of you. Hop over the ruck after your completed burpee to perform one on the other side.
- Front hop for Forward
- Side (laeral) hop for Endure
- Lateral Tuck Jump for Advanced
PATHFINDER Class 024 begins 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!
- Stairs or sturdy box-jump box
THE WORKRuck 1 mi
- 3 x Rounds
- 12 x Ruck Swings
- 12 x Ruck Rotational Deadlifts
- 12 x Ruck Goblet Squats
- 12 x Ruck Sit-Ups to Overhead Press
- 12 x Ruck Step-Ups (stairs, front step, box-jump box)
- 12 x Ruck Hop-Over Burpees
Ruck 1 mi