ALL LEVELS : BACON SNACK & NAP

This happened.

Which means, you know... this is gonna happen. You know who you have to thank. All'a ya'll that voted for this, I'm going snooping in your logs. This had better be in there for your workouts.

This workout is a TABATA, so you'll need your timer. You'll work for 45 seconds and rest for 15 seconds. 

You'll note, this workout is just variations of two moves. ;)

LIFE & FORWARD : 2 ROUNDS
ENDURE : 3 ROUNDS
ADVANCED & ALL OTHER PROGRAMS : 4 ROUNDS
BOB & COLE : 5 ROUNDS

**Your mileage as your Finisher is noted at the bottom of the workout. Any miles you do in or as part of a PATHFINDER workout counts towards your 36 pre/post. 

WHAT EQUIPMENT DO I NEED?

  • Ruck with weight
  • WOD Timer app

WHAT EXERCISES DO I NEED TO KNOW?

PLANK SIDE HOPS MOD: Walk the hops out. This is a bodyweight exercise. This is a plyometric exercise. In high plank (hands) position, feet pressed together. Stabilize your shoulders and screw your hands into the ground to make sure your upper body and core will be working hard. Jump both feet out to the side (your hips will pike up), back to center, and then jump feet out to the other side.

ELBOW TO HAND PLANKS MOD: Plank with your heels against a wall for more support. This is a bodyweight exercise. Begin in plank. Your feet can be in any distance from pressed together to hip-width apart. The wider the foot position, the more stability you will have. Begin on your hands, and bending one elbow at a time, go down into elbow plank. Walk your hands back up to high plank.

DEVILS PRESS This is a Burpee variation. This uses your ruck. Begin by standing, feet hip width apart. Hold your ruck in your hands. Drop down to the floor, ruck to the ground. Push-up (knees ok) with your hands on the ruck. Jump towards your ruck. Lift your ruck as you jump up, swing your ruck between your knees and then bring your ruck overhead.

BEAR PLANK This is a plank variation. MOD: Hold as long as you can, drop your knees to the ground for a 1-count, then pick them back up again. This is a bodyweight exercise. Begin in tabletop (hands and knees) position. Your wrists should be under your shoulders, core locked. Lift your knees up off the ground 2". Yep. Hold it.

THRUSTERS TLDR: Holding your ruck in your hands, squat and then press your ruck overhead. This uses your ruck. Begin with feet shoulder-width apart, ruck in hands. Sit down into your squat, knees tracking over your second toe. As you rise, lift your ruck up overhead.

180 BURPEES TLDR: Burpee, spin 180 degrees, burpee again. This is a bodyweight exercise.

WORKOUT | 45 seconds ON / 15 seconds OFF

  • Plank Side Hops
  • Push-Ups
  • Elbow to Hand Planks
  • Devil's Press
  • Bear Plank
  • Thrusters
  • 180 Burpees

then...

LIFE & FORWARD: 2 MILE RUCK (regular speed)

ENDURE: 2 MILE RUCK (mix of shuffle & ruck)

ADVANCED & ALL OTHER PROGRAMS: 2 MILE RUCK - SHUFFLE ONLY

BOB & COLE: 4 MILE RUCK

OPTIONAL: LAZY RIVER RUCK W/ RUCK OVERHEAD ( I kid, I kid...Bob.)

 


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