PATHFINDER Horizon | Weekly Training Plans Class 016

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Jump to: (Week 0) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12

You will find all weekly programming on this page, so bookmark it each week in case the corresponding Facebook post is hard to find.

WEEKLY FORMAT:

D1 Mobility Workouts
D2 Shorter Rucks
D3 Full Body Workouts
D4 Speed or Interval Rucks
D5 Core Workouts
D6 Longer Rucks and Challenges
D7 Rest Day

WEEK 0:

W0D1 Resource: Starting Off on the Right Foot
W0D2 Ruck 2 Mi
W0D3 Core WOD: "The Girls Can"
W0D4 Rest & Planning Day

WEEK 1:

W1D1 Mobility WOD: Mobility Introduction
W1D2 Flex Ruck 2-4 Miles
Pick your distance for W1D2, opting to go anywhere from 2-4 miles at your regular rucking pace.
Resource: Your Posture Is Key
W1D3 Full Body WOD: "The Boss Lady" + 1 Mile
W1D4 Speed Ruck 2 Mi
Resource: The Need For Speed
W1D5 Core WOD: "The Phoenix"
W1D6 Ruck 4 Mi
W1D7 Rest Day

WEEK 2:

W2D1 Mobility WOD + 1 Mile
W2D2 Rest Day
Resource: The Importance of Rest
W2D3 Full Body WOD: "The Bass 20-30-40" + 1 Mile
W2D4 Interval Ruck 2 Mi
Resource: How Are Intervals Different?
W2D5 Core WOD: "The U-Haul"
W2D6 Ruck 6 Mi
W2D7 Rest Day

WEEK 3:

W3D1 Rest Day
W3D2 Flex Ruck 2-4 Mi
Resource: Hot Day? Tips for Summer Training
W3D3 Full Body WOD: "Star Force" + 3 Mile
W3D4 Speed Ruck 4 Mi
Resource: How To Use Mobility Tools
W3D5 Core WOD: "The Sidewinder"
W3D6 Ruck 8 Mi
W3D7 Rest Day

WEEK 4:

W4D1 Mobility WOD + 2 Mi Ruck
W4D2 Flex Ruck 2-4 Miles
Pick your distance for W4D2, opting to go anywhere from 2-4 miles at your regular rucking pace.
Resource: How To Use Mobility Tools
W4D3 Full Body WOD: "The Enigma Machine" + 2 Mile
W4D4 Speed Ruck 2 Mi
Resource: 12 Mile Timed Ruck Overview
W4D5 Rest Day
W4D6 Challenge: 12 Mile Timed Ruck
W4D7 Rest Day

WEEK 5:

W5D1 Rest Day
W5D2 Flex Ruck 4-6 Miles
Pick your distance for W5D2, opting to go anywhere from 4-6 miles at your regular rucking pace.
Resource: If Some Is Good, Is More Better?
W5D3 Full Body WOD: "Neighbor Nate's Crazy 8's" + 3 Miles
W5D4 Speed Ruck 3 Mi
Resource: How to Stay Motivated
W5D5 Core WOD: "Devil's 15"
W5D6 Ruck 6 Mi
W5D7 Rest Day

WEEK 6:

W6D1 Mobility WOD + 2 Mi Ruck
W6D2 Flex Ruck 4-6 Miles
Pick your distance for W6D2, opting to go anywhere from 4-6 miles at your regular rucking pace.
Resource: The "Whys" and "How" Behind the 10-Mile Conditioning Ruck
W6D3 Rest Day
W6D4 Interval Ruck 4 Mi
Resource: Back to Back Long Rucks, and Why?
W6D5 Core WOD: "The Girls Can"
W6D6 Challenge: 10 Mile Conditioning Ruck
W6D7 OPTIONAL: Consecutive Ruck
Flex Ruck up to 4 Miles

WEEK 7:

W7D1 Mobility WOD + 2 Mi Ruck
W7D2 Rest Day
Resource: Team Dynamics
W7D3 Full Body WOD: "Left, Right, Center" + 2 Mile
W7D4 Speed Ruck 5 Mi
Resource: Team Roles
W7D5 Core WOD: "Nowhere to Run"
W7D6 Ruck 8 Mi
W7D7 Rest Day

WEEK 8:

W8D1 Mobility WOD + 2 Mi Ruck
W8D2 Flex Ruck 4-6 Miles
Pick your distance for W8D2, opting to go anywhere from 4-6 miles at your regular rucking pace.
Resource: Being a Good Teammate
W8D3 Full Body WOD: "Death by Ruck" + 2 Mile
W8D4 Speed Ruck 6 Mi
Resource: Pacing & Break Strategies
W8D5 Rest Day
W8D6 Challenge: Ruck 20 Mi OR Ruck 26.2 Mi
W8D7 Rest Day

WEEK 9:

W9D1 Mobility WOD + 2 Mi Ruck
W9D2 Flex Ruck 6-8 Miles
Pick your distance for W9D2, opting to go anywhere from 6-8 miles at your regular rucking pace.
Resource: Fueling Strategies & Nutrition
W9D3 Full Body WOD: "Worst Hobby Ever" + 2 Mile
W9D4 Speed Ruck 5 Mi
Resource: Packing List & Printable PDF
W9D5 Rest Day
W9D6 Ruck 6 Mi
W9D7 Rest Day

WEEK 10:

W10D1 Mobility WOD + 2 Mi Ruck
W10D2 Flex Ruck 4-6 Miles
Pick your distance for W10D2, opting to go anywhere from 4-6 miles at your regular rucking pace.
Resource: Support Crew
W10D3 Rest Day
W10D4 Interval Ruck 4 Mi
Resource: Navigation Challenge
W10D5 Core WOD: "3:60"
W10D6 Challenge: 10 Mile Navigation Ruck
W10D7 OPTIONAL: Consecutive Ruck
Flex Ruck up to 6 Miles

WEEK 11:

W11D1 Rest Day
W11D2 Flex Ruck 2-4 Miles
Pick your distance for W11D2, opting to go anywhere from 2-4 miles at your regular rucking pace.
Resource: What to Do When Things Fall Apart
W11D3 Full Body WOD: "The Boss Lady" Revisited + 2 Mile
W11D4 Speed Ruck 3 Mi
Resource: Tapering
W11D5 Core WOD: "The Essentials"
W11D6 Ruck 4 Mi
W11D7 Rest Day

WEEK 12 & 13:

W12D1 Mobility WOD + 2 Mi Ruck
W12D2 Taper
Resource: Getting Your Mind Right
W12D3 Taper
W12D4 Taper
Resource: What Next?
W12D5 - D7 Taper
W13D1 - D3 Taper
W13D4 Horizon ENDEX