INT/ADV | POWER MOVE

by Amy Petersen December 04, 2024

Let's push some limits. This 45-minute workout is designed to target lower body strength, endurance, and explosiveness, using a sandbag and a kettlebell.

The workout is divided into two blocks: one is strength, and the other is power and endurance. We end with an 8-minute burnout circuit. It might look like a lot, but the time goes by fast with all the variety.

EQUIPMENT YOU NEED:

Sandbag
Kettlebell

Both the sandbag and kettlebells can be your choice of weight

NOTES

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.

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

6 x reps	World's Greatest Stretch	EACH SIDE
12 x reps	Bodyweight Squats
12 x reps	Bodyweight Good Mornings
12 x reps	Glute Bridges
12 x reps	Kettlebell Swings (Light)

WORKOUT

Block 1: Strength (15 Minute Cap) | 3 x ROUNDS

12-15 x reps	Sandbag Shoulder Squats	ALTERNATING SHOULDERS
12-15 x reps	Sandbag Deadlifts
12-15 x reps	Sandbag Suitcase Lunges	HARD COUNT
12-15 x reps	Sandbag Glute Bridges

Block 2: Power & Endurance Tabata | 4 x ROUNDS

Work 40 seconds, Rest 20 seconds per movement

40/20	Kettlebell Goblet Squats
40/20	Sandbag Cleans
40/20	Kettlebell Bulgarian Split Squats	EACH SIDE
40/20	Sandbag Jump Squats

8-Minute Burnout Closer

12 x reps	Kettlebell Swings
10 x reps	Sandbag Front Squats
8 x reps	Kettlebell Reverse Lunges	EACH SIDE
6 x reps	Burpees Over Sandbag

© 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.