Free Daily Workouts : April 22

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We have supersets today. Wondered what a superset was, but was never entirely sure? Performing a superset means you are alternating between two exercises with no rest in between. It is okay, however, to rest between groups of exercises. (ie: I did 5 sets of round one, and now I'll rest for a minute and grab some water before I head into 5 sets of round two)

Why should you do a superset? In the case of lighter weights (yep, even a 40lb ruck counts as "lighter" in this scenario) you're building and increasing muscular endurance. Supersets began in the weightlifting domain and are powerful creators of strength. 

Today, you'll be doing both exercises in each grouping for 5 sets before moving on to the next group. This should take you about :30 min (not including your 1 mile warm-up ruck which should take between 13 - 19 minutes depending on your skill level).


Ruck 1 mile - as with any warm-up mile, start at a comfortable pace to warm up hips, legs, glutes and shoulders (by swinging your arms at your sides naturally).

THE WORK x 5 sets per round

  • 10 push-ups + 10 ruck thrusters
  • X 5 sets
  • 20 ruck lunges + 10 ruck swings
  • X 5 sets
  • 20 ruck russian twists + :30 plank
  • X 5 sets
  • 10 x burpees + 10 ruck high pulls
  • X 5 sets

THE FINISHER x 1 round

  • 30 x Reverse Crunches
  • 30 x Dead Bugs (these are sneakily challenging for some people - make sure you are alternating the opposite arm and leg each time)
  • 1:00 Plank

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