INT/ADV | SLOG CIRCUIT

by Amy Petersen May 05, 2025

This week's Intermediate/Advanced WOD is a relentless full-body endurance challenge emphasizing lower body and core strength with sandbags and kettlebells. Expect a mental and physical grind...perfect for building grit and power. This "long slog" will test your stamina, build full-body strength, and keep your heart rate high. It's a grind, but you'll come out tougher.

Equipment Needed

• Weighted Sandbag (your choice of weight, but make it challenging...#CTHT

Workout Notes

Complete circuit one for five rounds before continuing to circuit two for five rounds. Finally, finish with circuit three. Each circuit is time-capped at 3-minutes, so go as many rounds as you can, up to five, before the buzzer.

For circuit three, max out your sandbag thrusters for whatever remains of your three minutes for each round.

Rest between rounds as needed. The total workout should take approx 45 minutes.

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 (5-7 Min)

10 x reps	Sandbag Good Mornings
10 x reps	Kettlebell Deadlifts (Light)
5 x reps	World’s Greatest Stretch with Rotation	EACH SIDE
10 x reps	Bodyweight Alternating Reverse Lunges	EACH SIDE
10 x reps	Arm Circles	EACH DIRECTION

WORKOUT

5 x Rounds per Circuit

1. Sandbag Work: Strength + Conditioning (3 Minutes x 5 Rounds)

6 x reps	Sandbag Over-the-Shoulder Toss	ALTERNATE SIDES
:30 out & back	Sandbag Bear Hug Carry
10 x reps	Sandbag Front Squats

2. Kettlebell Work: Power + Core (3 Minutes x 5 Rounds)

15 x reps	Kettlebell Swings
6 x reps	Kettlebell Goblet Step-Ups	EACH SIDE
:30 per arm	Kettlebell Suitcase Carry

3. The Finisher Sprint: Sandbag + Kettlebell Combo (3 Minutes x 5 Rounds)

6 x reps	Sandbag Burpee Clean
8 x reps	Kettlebell Deadlifts to High Pulls
MAX IT OUT	Sandbag Thrusters	USE REMAINING TIME PER ROUND

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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.