PATHFINDER Ruck Training
FREE Daily Workout 02 : Week 01


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There's a good bit of ruck in this workout. Adjust it to what equipment you have available. This would be a beast as a sandbag or kettlebell workout as well by just replacing the ruck. If you just have your body-weight or are still new to exercise, you will still get a great workout in without using any additional equipment.

WARM UP:

  • 10 x Hamstring Kicks start low and get your leg higher by the end of the rep round. If your hamstring tingles, stay lower. 
  • 10 x Inchworms
  • 10 x Butt Kicks
  • 10 x High Skips
  • :30 - 1:00 Jog in place

THE WORK:

  • 10 x Burpees
  • 20 x Ruck Swings
  • 10 x Ruck Goblet Squats
  • 20 x Ruck Overhead Forward Lunges
  • 1:00 Jog in place OR High Knees
----
    • 10 x Burpees
    • 20 x Push-Ups
    • 10 x Reverse Lunges
    • 20 x Hard-Count Ruck Curtsy Lunges (hug ruck to chest as left leg curtsies behind right/vice versa)
    • 2:00 Jog in place OR High Knees
    ----
      • 10 x Burpees
      • 20 x Bodyweight Squats
      • 10 x Ruck Curls
      • 20 x Star Jumps
      • 3:00 Jog in place OR High Knees

       

       


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