Today's workout, Nose to the Grindstone, isn’t flashy—and that’s the point. This workout is designed to instill foundational movement patterns and build muscle memory using light weights, kettlebells, and medicine balls. It’s slow, intentional, and scalable—with plenty of rest and room to grow. Make sure all your reps are quality ones - sloppiness can lead to injury. Grab your light weights, clear your head, and put your nose to the grindstone.
Equipment Needed
• Medicine Ball OR anything you can use to approximate it - basketball, etc.
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REMINDER:
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WARM UP (2 x Rounds)
| 8-10 x reps | Arm Circles |
| 8-10 x reps | Bodyweight Squats |
| 8-10 x reps | Glute Bridges |
WORKOUT (3 x Rounds)
| 10 x reps | Kettlebell Deadlift | |
| 10 x reps | Med Ball Overhead Press | |
| 10 x reps | Kettlebell Goblet Squats | |
| 10 x reps | Med Ball Deadbugs | HARD COUNT |
| :45 seconds | KB or Med Ball Farmers Carry | |
| 10 x reps | Reverse Lunges | HARD COUNT |
| :30 sec | Wall Sit with Med Ball |
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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.