Labor Day (for those PATHFINDERS who aren't American) is a US Federal holiday where we celebrate American workers, their contributions to our society and achievements. The day's celebration was born from the struggle of poor working conditions during a dark time in American history. (Working 7 days a week, 12 hours a day was common.) Need a history refresher?
But we're cushy now. So your butt is going to work.
This workout is All Levels, so pick your ideal working conditions for today:
- BEGINNER: 3 Rounds
- INTERMEDIATE: 4 Rounds
- ADVANCED: 5 Rounds
- * Your choice to wear your ruck during the workout but you will need to use it as weight.
WHAT YOU'LL NEED:
- Ruck + weight
NOTES
- Beginner rosters may complete all exercises as bodyweight only.
- If needed, adjust the number of reps, time, or rounds to fit your fitness level.
- If needed, rest 1-2 minutes between rounds.
- Always do your warm-up to help prevent injuries.
- Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.
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REMINDER:
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WARM UP
| 10 x reps | Cat/Cow |
| 10 x reps | Air Squats |
| 10 x reps | Wall Angels |
WORKOUT - 3-5 ROUNDS
| 15 x reps | Push-Ups |
| 15 x reps | Lat Pull Overs (ruck, KB, DB, sandbag) |
| 10 x reps | Ruck Swings |
| 15 x reps | Thrusters |
| 15 x reps | Alternating Forward Lunges |
| 10 x reps | Squat Jumps |
| 15 x reps | Plank with Shoulder Taps |
| 15 x reps | Plank to Side Plank (Rolling Plank) |
| 10 x reps | Spiderman Push-Ups |
© PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.