BASE LOAD is a no-frills, purpose-built strength circuit designed for intermediate PATHFINDERs who want strength that holds up under pressure. This workout blends bodyweight control and sandbag resistance, focusing on structural integrity, power transfer, and fatigue resistance, the cornerstones of long-distance performance. You’ll move, lift, carry, and brace with intention.

This workout is a great start to Endure programming or above, or as an introduction to the Int/Adv level workouts.

EQUIPMENT YOU NEED:

• Sandbag (20-40lbs)

NOTES

• If you're breezing through: increase the sandbag weight or add a 4th round.

• If it’s too intense: reduce reps, round count, or swap sandbag for bodyweight.

• Stay mindful of your form. Sloppy reps lead to setbacks, not progress.

• 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.
  

• If anything causes pain, skip or substitute.

WARM UP

WORKOUT x 3 ROUNDS

Rest 60-90 seconds between rounds. Use a 20-40 lb sandbag (adjust load to your level). Substitute bodyweight if needed.