CLASS 044 HAS STARTED - SPOTS OPEN UNTIL 05/15!

INT/ADV | IRONCLAD

by Amy Petersen

You get an ironclad guarantee with this workout - if it doesn't make you miserable, I can fix it for you so it does. 

Complete 5 Rounds of 5 exercises - if you do this for time, let us know how fast you got it done! For this workout, you'll need a sandbag of challenging weight and either two kettlebells or two dumbbells.

If your KB or DB's aren't of challenging enough weight:

  • Hold your ruck for the pistol box squat
  • Wear your ruck while completing bodyweight renegade rows with your feet on your sandbag.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

WARM UP

8-10 x reps Reach, Rock, Lifts
8-10 x reps Banded* Good Mornings
8-10 x reps Bodyweight Squats
8-10 x reps Bodyweight Push-Ups HARD COUNT

*If you do not have a full loop resistance band, perform your Good Mornings as bodyweight.  

WORKOUT - 5 x Rounds

12 x reps Sandbag Deadlifts
12 x reps KB* Pistol Box Squat EACH SIDE
12 x reps Sandbag Hang Cleans
12 x reps KB* Renegade Rows HARD COUNT
12 x reps 4-Count Mountain Climbers

* You can use kettlebells, dumbbells, or other weights.

© 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.

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