Today's workout is your launchpad into ruck endurance and strength training. Everyone needs to start (or restart) from somewhere. This is also a great workout for anyone coming back from an injury.

This workout is designed as a starting point for strength training, and is bodyweight only, making it accessible for anyone ready to build their solid foundation. 

At PATHFINDER, we believe that great athletes aren't built through flashy, complicated exercises; they’re forged through mastery of the basics. Simple movements, executed with control and consistency, develop the strength, mobility, and durability that carry you through every ruck, workout, and challenge. 

This workout includes:

• 5-minute Warm-Up
• 2-3 rounds of Main Circuit
• Optional: 10-min ruck post-workout

EQUIPMENT YOU NEED:

• None

NOTES

• The goal is to finish feeling accomplished, not exhausted.
• Focus on controlled movement, not speed.
• 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.
• Keep a water bottle nearby.
• If anything causes pain, skip or substitute.

• Optional: Go for a 10 minute ruck with ~10lbs after the workout if you'd like more.

WARM UP

Perform each exercise for 30-60 seconds before moving on to the next exercise.

WORKOUT x 2-3 ROUNDS

OPTIONAL FINISHER

• 10-minute ruck