Super sets are...super?
Super sets have a lot going for them. They're efficient, so you can pack a meaningful amount of work in a relatively short span of time. But they have a reputation as brutally intense. They're like the close-talking, loud-mouthed friend you see out once every few months -- they're fun and they love to party... but you're kinda relieved when the night's over.
The reason for this workout today: super sets are incredible for building muscular endurance. You're using these sets to burn your muscle from end to end (notice how the muscle group pairings we've got lined up today) which will create muscles that last during your Events. In rucking endurance, show muscles are fun, but we need the muscles that are all GO.
This workout should be around 45 minutes in length with brief breaks.
Perform the warm-up first. We need to engage things fast, and your warm-up allows your muscles time to activate. After your warm-up, jump straight into the workout. You can take up to a 2 minute break between each superset.
WHAT EQUIPMENT DO I NEED?
- Ruck + weight
- Sandbag
IMPORTANT WEIGHT NOTES:
- Your sandbag should be between 20 and 40lbs (9-18kg) for under 150lbs bodyweight and between 30 and 60lbs (13-27kg) for over 150lbs.
- Your ruck should be adequately heavy, at your current ruck weight. If you would like to increase your ruck weight for this workout, do not go beyond a 10% increase.
A note on the Plank Finisher: Ruck is conditionally optional -- the video links do not show rucks. But, if your core is not as strong as it needs to be, wear your ruck for the High and Low plank, and take it off for Side Planks. Create a strong focus on maintaining perfect form for as long as possible with your ruck on.
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REMINDER:
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WARM UP (2 x Rounds)
| 12 x reps | KB Halos | EACH DIRECTION |
| 12 x reps | Push-Ups | |
| 12 x reps | Air Squats | |
| 12 x reps | Walking Lunges | HARD COUNT |
WORKOUT
Complete 4 sets of each grouping before moving to the next exercise set.
| 12 x reps | SB Sumo Squats |
| 12 x reps | SB Deadlift |
| 12 x reps | SB Walking Lunges |
| 12 x reps | SB Good Mornings |
| 12 x reps | Single Arm Weight* Press | EACH SIDE |
| 12 x reps | Single Arm Weight* Row | EACH SIDE |
*Weight can be dumbbell, kettlebell, ruck, or another weight. The exercise cues are the same.
Plank Finisher | 2 sets
| 1:00 | Low (Forearm) Plank |
| 1:00 | Side (Right) Plank |
| 1:00 | High (Hands) Plank |
| 1:00 | Side (Left) Plank |
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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.