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You're now at the apex of your training, where determination, endurance, and athleticism come together. You should be feeling like you've improved cardiovascularly, are better able to handle tough work-loads with more oxygen, you've increased your minute-per-mile time, and grown your confidence for that long-distance rucking event on the calendar.
Today, we will be doing a classic AMRAP. It consists of 4 different 8-minute AMRAP (as many reps as possible) exercises, with 2 minutes of rest between each. Each 8-minute period features 2 different back-to-back exercises, for 8 reps each. This workout should take you exactly 38 minutes.
For this WOD, start a timer and begin with 8 Ground-to-Overhead Ruck Presses, and then 8 Ruck Weight Squats. Keep alternating between these two exercises to complete as many rounds and reps as you can in 8 minutes. Once the first AMRAP is complete, rest for 2 minutes before you begin the second round. Continue like this for the 3rd and 4th rounds.
As always, read through this workout before you begin, and modify as needed. If injuries prevent you from certain movements, especially jumping or pounding movements, like burpees, walk or gently hop them in and out, depending on your comfort level.
THE WARM UP
Ruck 1 mile at your regular pace
THE WORK
8 MINUTE AMRAP ROUND 1
- 8 x Ground to Overhead Ruck Press - squat down, pick up your ruck, lift it overhead and then touch it back to the ground
- 8 x Ruck Weight Squats - worn on your back
REST 2 MINUTES
8 MINUTE AMRAP ROUND 2
- 8 x Ruck Push-ups - wearing your ruck
- 8 x Alternating Ruck Lunges - wearing ruck, one lunge left, one lunge right, for one
REST 2 MINUTES
8 MINUTE AMRAP ROUND 3
- 8 x Plank Shoulder Taps - wearing your ruck
- 8 x Russian Twists - using ruck as weight
REST 2 MINUTES
8 MINUTE AMRAP ROUND 4
- 8 x Burpees - no ruck
- 8 x Ruck Sumo Squats - feet wider than hip-width, toes turned out, holding ruck in front of you by the arm straps with straight, locked in arms.
THE COOL DOWN
Stretch what needs to be stretched for your situation. Even adding another slow 1-mile cool-down ruck or a simple walk would be advantageous after this workout if you feel up for it and have the time this week.