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

INT/ADV | PURE POWER

by Amy Petersen

This workout is designed for PATHFINDER athletes who are comfortable with high-intensity training and familiar with sandbag exercises. It combines strength, power, and conditioning for a comprehensive full-body challenge. Choose a sandbag weight that challenges you while still allowing you to maintain good form throughout the workout. The workout can also be done with a ruck. 

EQUIPMENT YOU NEED:

  • Sandbag
  • OPTIONAL: Sandbell

NOTES

  • Perform this workout as a circuit.
  • If needed, adjust the number of reps or rounds to fit your fitness level.
  • Rest 1-2 minutes between rounds.
  • Always do your warm-up to help prevent injuries.

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

1:00 Bodyweight Push-Ups
1:00 Bodyweight Squats
1:00 High Knees

 

WORKOUT x 4 Rounds

10 x reps Sandbag Clean & Press
12 x reps Sandbag Front Squats
10 x reps HARD COUNT Sandbag Lateral Lunges
10 x reps HARD COUNT Sandbag Shoulder to Shoulder Push Press
10 x reps Burpee Over Sandbag
15 x reps HARD COUNT Sandbag Russian Twists

 

© 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.

Leave a comment

Back to PATHFINDER Workouts