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Our first Horizon CA, Shannon Bass, scripted this first full workout for the Horizon program. One of the goals of this workout is moving your ruck around a lot and getting comfortable with the ruck in different positions.
Shannon says, "This workout includes a one-mile ruck prior to beginning the rest of the workout. The ruck should be at a fast speed – such that talking is slightly uncomfortable. The first approx. ¼ mile your ruck is on your back, the second ¼ mile move your ruck to your front but don’t stop walking and don’t put the ruck down, third ¼ mile ruck on your back, last ¼ mile ruck on your front."
WARM UP:
1 Mile Fast Ruck:
- ¼ mile, ruck on your back;
- ¼ mile, ruck on your front;
- ¼ mile, ruck on your back;
- ¼ mile, ruck on your front
WORK:
60 Alternating High Knees (30 per side), ruck on your back, keep your chest up and shoulders back
30 Squats, ruck on your back. Pay attention to your form throughout the movement.
40 Alternating High Knees (20 per side), ruck on your back, keep your chest up and shoulders back
20 Squats, ruck on your back
20 Skull Crushers, lying on your back, touch ruck to the ground then hinge at elbows and press ruck 90 degrees to vertical working triceps
30 Alternating Forward Lunges (15 per side), ruck on your back
20 Overhead Shoulder to Shoulder Presses, hold sides of the ruck and press it over your head touching your right shoulder and then left, touch each shoulder 10 times
20 Alternating Reverse Lunges (10 per side), ruck on your back
20 Ruck Chest Presses while lying on your back
20 Ruck sit-ups to overhead press
20 Ruck Thrusters, ruck held in front of you
20 Four-Count Flutter Kicks, ruck pressed over your chest
20 Ruck Thrusters, ruck held in front of you
20 Full Sit Ups, ruck resting on your feet and against shins as a counterweight
:45-second ruck plank