PATHFINDER Ruck Training
FREE Daily Workout 03 : Week 01

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As with every workout, work to your ability. This is a timed AMRAP workout today. Focus on quality over quantity. Take this time to really perfect movements you may have done too quickly in the past.

WARM UP:

If you are able to leave your home for a walk, a quick 1 mi ruck in the neighborhood is a great warm up.

If you are stuck at home, do the following:

  • :30 High Knees
  • :30 Butt Kicks
  • :30 Jumping Jacks
  • :30 Side Shuffle (however far you can do in the space you have is fine)
  • :30 Right Leg Lunge
  • :30 Left Leg Lunge

THE WORK x 2 - 4 Rounds:

  • :30 Air Squats
  • :10 Rest
  • :30 Push-ups
  • :10 Rest
  • :30 Alternating Side Lunges
  • :10 Rest
  • :30 Plank
  • :20 Rest

---------

  • 1:00 Burpees
  • :20 Rest
  • 1:00 Star Jumps
  • :20 Rest
  • 1:00 Jump Lunges (or regular lunges if knee/ankle issues)
  • :20 Rest
  • 1:00 Jump Squats
  • :30 Rest

---------

  • :30 Mountain Climbers
  • :10 Rest
  • :30 Russian Twists
  • :10 Rest
  • :30 Left Side Plank
  • :10 Rest
  • :30 Right Side Plank
  • :20 Rest

OPTIONAL COOL DOWN: 2 Mile Ruck at your standard pace


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