PATHFINDER Ruck Training : Free Daily Workout : Week 3 Day 4

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Welcome to the 32nd day of March. We sure as heck aren't having April Fool's this year. This workout today isn't a trick either.

For the main workout, have your ruck ready. It's optional to use your ruck for all movements. Where it's not suggested is marked, unless you are an Advanced participant. As always, form matters more than rep count. We'd always rather you do 10 perfect reps instead of 15 junky ones.

OPTIONAL EQUIPMENT:

  • Ruck or Weights

THE WARM UP - SLOW PACE

  • 5 Burpees 
  • 15 Push-Ups
  • 15 Squat Thrusters (with or without weights)
  • 15 Sit-Ups
  • 15 Plank Jacks (Hard Count)

THE WORK x 2 - 4 Rounds

  • 1:00 x Ruck Wall Sit
  • 15 x Push-up to :15 Hold Side Plank (no ruck)
  • 1:00 x Jump Squats (no ruck)
  • 15 x Ruck High Pulls
  • 1:00 Ruck Wall Sit
  • 1:00 Burpees
  • 15 x Ruck Goblet Squats
  • 1:00 Split Squat Jump (no ruck)
  • 15 x Fire Hydrants 
  • 1:00 Burpees
  • 1:00 Ruck Mountain Climbers (use that waist belt!)
  • 15 x Supermans (with arms out to the sides; next round, arms in front)
  • 1:00 Single Leg High Skip (no ruck)
  • 15 x V-Ups (OPT: holding ruck out to overhead)
  • 1:00 Ruck Mountain Climbers

FINISHER x 1 Round

  • 1:00 Plank
  • 30 Toe Touches (laying with back on the floor)
  • 60 Flutter Kicks

 


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