PATHFINDER Ruck Training : FREE Daily Workout : Day 04 Week 01

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Happy weekend! Hope everyone is holding up well today and getting in the groove of their new normal. Today's workout will be a little longer since we have the weekend. If you work today or just have less time, do a portion that fits your schedule.


- Ruck OR weights of your choice


Get outside if you're able to ruck a mile or two to loosen up and get warm.


If you have any cardio equipment at home (like a rower, treadmill or bike) that you haven't used in a while, hop on that for about 10-20 minutes, going slowly at first, picking up speed as you warm up.

OR Speed Warm-up

  • 10 x Forward Leg Swings
  • 10 x Lateral Leg Swings (Standing, swing leg across to opposite leg)
  • 10 Hip Circles (Begin left, then reverse for 15 x right)
  • 15 x 4-count High Knees
  • 15 x 4-count Butt Kicks
  • 15 x 4-count Air Squats
  • 15 Low Lunges (or whatever your knees will allow)
  • 15 Push-ups

THE WORK x 3 - 5 Rounds

  • 15 x Plank Jump-Ins (wearing ruck or not - your choice.)
  • 15 x Ruck Overhead-Press Squat-Jack (Feet hip width apart, holding ruck/weight at your chest, elbows bent. Jump feet out wide, bringing ruck overhead as you squat. Reverse back to start for 1.)
  • 15 x Ruck-to-Chest Lunges (Holding ruck to chest - either hug style or hands on top and bottom of ruck. ALT: Dumbbells can also be used for this movement, but keep your arms dropped.)
  • 10-15 x Turkish Get-Ups (demo) (Left side round 1; Right side round 2; split the difference if you end on an odd round count)
  • 15 x Single Arm Deadlift to Overhead Press Ruck Lifts

  • 15 x Single Arm Deadlift to Overhead Press Ruck Lifts - Opposite Arm

  • 15 x Wide Grip Push-Ups
  • 15 x Reverse Crunches (laying on your back, legs gently bent upwards, use lower abs to lift legs off the ground)
  • 1:00 Plank (+/- adjust for skill level)
  • 15 x 4-Count Flutter Kicks

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