This week's Intermediate/Advanced level workout needs some equipment. Grab your kettlebell, ruck, and sandbag.

Your warm-up kicks off with a quick 5-minute ruck or bodyweight jog to get your blood moving. After that, you’ll move through a few targeted mobility and activation exercises. The whole warm-up should take no more than 10 minutes.

The workout has a 45-minute cap. If you finish all three rounds before time’s up - great, you’re done. If the timer hits while you’re still working, wrap up with a quick stretch and call it. As always, quality over quantity: focus on clean, controlled reps. Sloppy movement leads to injuries so don’t rush it.

There are a few exercises with low reps. For those, go heavy as possible (and as able). Low reps are meant to build strength gains, not blast through the workout.

EQUIPMENT YOU NEED:

• Weighted Ruck
• Sandbag
• Kettlebell
• All can be your choice of weight

NOTES

• Advanced rosters do not have to complete the workout with 45-lbs in their ruck unless both physically prepared and training for an endurance event.
• 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.

WARM UP (7-10 Min)

WORKOUT (45 Min or 3 Rounds)

To use your ruck instead of a kettlebell, hold your ruck handle at the top. The cue for the exercise remains the same. To use your ruck in lieu of a sandbag, hold your ruck by the side handle, or the top and bottom of the ruck. The cues be the same.

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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.