PATHFINDER Ruck Training : Free Daily Workout : April 3

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During April, we've decided to add a "Finisher" component to our workouts, just to spice it up a little bit. This month, we will be working on core strength. It doesn't necessarily have to be done with the workout, but can be done even hours after your workout - like a little mini session. Let's begin...


  • Ruck or Weights


  • Ruck the distance and speed that feels right for you today. At least 1 -3 miles.
  • If you are stuck indoors, do the following:
  1. 1:00 High Knees
  2. 1:00 Butt Kicks
  3. 1:00 Push-Ups
  4. 1:00 Air Squats
  5. 1:00 Jog in Place

THE WORK x 3 Rounds

  • 5 Ruck Turkish Get-ups
  • 40 Mountain Climbers
  • 15 Ruck Overhead Squats (One arm. Ruck held by hand overhead against external forearm, bend into your squat with non-ruck arm laterally straight to balance effort. Core tight!!)
  • 15 Ruck Lateral Side Lunge
  • 1:00 Wall Sit
  • 15 Ruck Deadlifts
  • 15 Ruck Side Bends (standing straight, holding ruck with one arm, laterally bend your core to the ruck side and up. On second round, other side)
  • 15 Ruck Chest Presses
  • 15 Push-Ups
  • 1:00 Wall Sit
  • 15 Lunge Step-Ups (this can be up a step, stairs, anything you can safely step-up on)
  • 15 Burpees
  • 15 Donkey Kicks (each side)
  • 15 Fire Hydrants (each side)
  • 1:00 Wall Sit

    FINISHER x 1 Round

    • 80 x Toe Touches (laying with back on the floor, reach hand up to touch opposite foot)
    • 1:00 Plank w/ Leg Lifts
    • 30 Leg Raises

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