Happy Fourth, PATHFINDER's! Today's circuit-based workout is obviously themed for the holiday, and designed for group participation. The workout should take between 30-45 minutes to complete, of course YMMV depending on your workout partners. At the end of the WOD, we've included an optional cool-down ruck.
EQUIPMENT YOU NEED:
- Workout timer app
- OPTIONAL: Ruck, sandbag, or dumbbells
NOTES
- This workout is designed to be scalable for individuals, pairs, or families
- This workout has three sections: Stars (Cardio), Stripes (Strength), Liberty Lap (Ruck) to keep things fun and your possible workout buddies engaged.
- This is a great workout to include your TrailBlazers! I've got a modified workout alongside the more challenging one for them. As always, modify as needed.
- No jumping? Walk the exercise out
- Complete 2–3 full rounds of all three sections.
- Rest 1-2 minutes between rounds.
REMINDER:
|
WARM UP
5 x reps | Jumping Jacks |
10 x reps | Air Squats |
10 x reps | Push-Ups |
WORKOUT - Circuit Style
2-3 Rounds
⭐ STARS – Cardio Blast (Do Together)
Choose one of the following based on ability:
Adults/Advanced:
20 x reps | Jumping Jacks | |
10 x reps | Burpees | |
10 x reps | Mountain Climbers | HARD COUNT |
10 x reps | High Knees | HARD COUNT |
TrailBlazer Kids/Modified:
20 x reps | Speed Skaters | SOFT COUNT |
10 x reps | Touchdown Squats | |
10 x reps | March (or Jog) in Place | HARD COUNT |
5 x reps | Jumping Jacks |
Then continue on to...
🎖️ STRIPES – Strength + Core
Each person completes 1 round (or pair up and alternate)
13 x reps | |
13 x reps | Ruck (or Weight) Rows |
13 x reps | Push-Up (wall, incline, or regular) |
13 x reps | Walking Lunges |
13 x reps | Sit-Ups |
Then continue on to...
LIBERTY LAP – Ruck or Walk
Take a 0.25 to 1 mile walk/ruck around the neighborhood, driveway, or trail.
© 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.